31 Oct WOD- Tuesday, Nov 1

BB warm-up:

5 min AMRAP
3 reps of each
DL, HPC, FS, PP, PJ, BS
Have light weights ready to add each round as desired.
Ex:
Rd 1= 45#
Rd 2 = 65
Rd 3 = 75
Rd 4 = 85…

Strength:

Strict Press x 1 EMOM 8
Start at ~90%.
Increase as desired.

WOD:

10 min AMRAP
2,4,6,8*
Shoulder to Overhead
C2B Pull-ups

Lv1: 95/65, banded
Lv2: 125/85, pull-ups
Lv3: 155/105

*start back at rep 2 once completed 8. Reps do not go up to 10, etc.

Finisher:

Lat smash on foam roller
2 min ea. side

6pm Lite N Tite

Max rep strict pull up

For time:
1,000-m row
50 wall-ball shots/30scaled
50 box jumps/30 scaled
750-m row
35 wall-ball shots/25 scaled
35 box jumps/25 scaled
500-m row
25 wall-ball shots/15scaled
25 box jumps/15scaled

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