The workout for 10/30/17 is...                                    

  • By Leslie Friedman
  • 30 Oct, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 10/30 is...

Reminder that we have our annual Pumpkin WOD tomorrrow! Dress up in costume so you can look extra festive working out with your pumpkin!

3x3 Tempo Snatch Pulls. Stop for 3 seconds in each position then at the top do a pull, keeping arms extended. Positions: 1” below knees, 1” above knee, mid thigh, hip pocket, then pull. Position is more important than load, but goal is to do this near your 1RM by the 3rd set.
(10 minutes)
2 Rounds
2 min AMRAP
- 5 Box Jumps (24/20)
- 5 Toes to Bar
Rest 1 min
2 min AMRAP
- 5 Ring Push Ups
- 5 Jumping Lunges (R/L = 1)
Rest 1 min
2 min AMRAP
- Alternating KB Snatches (35/25)
Rest 1 min

Accessory Work:
- 12 total assisted ring muscle up transitions or 12 total ring muscle ups

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