Congratulations to everyone who completed the October challenge of burpees and/or a core movement! Consistency is the key!
We will complete CHAD on Veterans Day with all class times as usual. CHAD is a Hero WOD of 1000 step ups. Everyone can complete this WOD, scale it, or make it a partner WOD so do not let the volume deter you.
WARM UP
Jog the box for 3 min
2 Rds of:
KB Press 10 reps alternating
Lunges 10 Reps
Push Pull 6 Cal
Air Squats 10 Reps
Dynamic Stretch
STRENGTH
Snatch Warm Up
5 Min EMOM
3 Reps Hang Squat Snatch
5 Min EMOM
2 Reps Squat Snatch
WOD
3 rounds for total C&J Reps
3 min.
500m Row
With time remaining Max Reps Clean and Jerk 135/95
3 min. Rest
