Tuesday, October 1, 2013

The October Challenge is here!!!   Here's a video explaining the challenge and demonstrating the movements.  Enjoy!!!

Disclaimer: The Plank Holds are after every set of Wall Squats!!

Arm/Leg Swings
250m Run
2 rounds of:
10 Shoulder Dislocates

10 Wall Squats
20-40 DU’s


MOD
Double Unders
EMOM 10:00 of your choice
:20 on :40 rest
:30 on :30 rest
:40 on :20 rest

WOD
Conditioning
"Randy"
75 Power Snatches, 75/53#
EMOM 5 Front Squats


After WOD Party for competitors: Since your shoulders and hips are loose, work up to a heavy 3-rep OHS from the floor.  If this runs into the next class, let’s take it out back.


PWOD
Mobility
Grab a foam roller and get to work

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