10.31.17 Happy Halloween

6:30pm WOD tonight is cancelled.  Trick or Treat instead. 

Warm Up 2 rounds 40 Single unders 10 sit ups 5 muscle snatches- empty bar 5 snatch balances- empty bar 1:00 wrist stretch

Primer: 9:00 EMOM min 1: 5 sitting wall balls min 2: 5 plank ball pops- each side min 3: 10 shoot thrus on boxes

Skill: snatch 2 sets of 3 snatch push press + 1 snatch balance @ 65-70% 2 sets of 3 snatch push press + 1 snatch balance @ 70-75%

WOD 12:00 EMOM min1: 3 reps squat snatch 155/105 or 70-75% 1RM min2: run to the fence and back or 200m bike or row