Tuesday October 4th, 2016

Warm Up
General Dynamic Flex

Activation
Goblet Squat (Tempo)
V-Up

Strength
A1) Front Squat 4-3-2-1
A2) Heavy Farmer Carry 1-1-1-1

WOD
For Time
L1) 12-9-6
Wall Ball 14/10
DB Snatch
Box Step Up 24/20

L2) 12-9-6
Wall Ball 20/14 (to a 12 and 10ft target)
Hang Power Snatch 115/85
Box Jump 30/24

*This workout should be heavy and the box should be tall. 


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