WOD 10.31.17

Happy Halloween!



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


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)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s