WOD 10.31.17

Happy Halloween!

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Strength 

EMOM 8 minutes

1 Deadlift with a 3 second pause at the knee, start at 70% and work up each minute

Upper Body Muscular Imbalance 

4 x 10 DB Curls

4 x 10 Dips

Conditioning 

3 Rounds

15 KB Swings (53/35 lb)

7 Muscle Ups (scale to a modified M/U or Pull Ups)

15 Wallballs (20/14 to a 10 foot target)

7 Handstand Push Ups

7 Power Snatch (max weight of 185/115; pick a heavy weight but one that is manageable)

Rest 3:1 (If a round takes you 2 minutes rest for 6 minutes)

 

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