October 30, 2019

QuickFit

Warm Up:
2 rds
10 Ring Face Pulls
10 High Pull to External rotation to OH Press (10# or < DB/plate)
10 Air Squats

WOD:
Every 3min x 5
250m Row
10/10 DB Snatch

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-10/side Quadruped Banded Thoracic Rotations
2) 6-8/leg KB/DB Single Leg RDL
3) 2 laps Snap Skips
THEN
3×6-8 Muscle Clean (build each set)

Partner WOD: “Vlad the Impaler”
400m Run
10-20-30-20-10 Power Clean (135/95)
20-40-60-40-20 KBS – Russian (53/35)
*Partners alt. 100m sprints*
**Partners work simultaneously, split work evenly**