WOD

(workout of the day)

 Saturday, October 23

• WARM UP 
  2 rounds:40on/:20 off each exercise
  Flutter kicks
  Planche press
  Tap crunches
  Floor Thrusters with knee push up
  Hollow to arch roll
  
  
• SKILL/ACCESSORY
  
  ——————————————
  ROM WOD (optional)
  
  METCON/INTERVAL
  Athletes choice
  10min For max reps of:
  DB Snatch (50/35)
  -
  “CIA test”
  Single arm KB snatch
  -
  “Z Press”
  Seated press (45/35)
  
  STRENGTH
  Strict Press (90% of 1RM) +5#
  2x5 warm up
  3x5 @ 65%, 75%, 85%3x5 @ 65%, 75%, 85%