WOD Tuesday, October 13, 2015

REMINDERS:

Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Yoga today at 10:30am

WARM-UP

2 Stones

5 Pull-Ups

5 Front Squats

10 Long Jumps

5 Squat Cleans

STRENGTH

EMOM x 10m

E: 3 Stones or 3 Tires

O: 20/15 Cal Row

WOD

3RFT

20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Lunges

BARBELL CLUB WORK

1. front squat: 3, 2, 1, 1, 1, 1, 1

2. snatch: work up to 75%x1, 80%x1x2, 85%x1x3

3. clean and jerk: same as snatch.

4. front squat: 1, 1, 1

5. 50 sit ups.