WEDNESDAY 10.31.2018

WEDNESDAY 10.31.2018

STRONG

Warm-up

Upright Row 

25 reps empty bar only

SKILL WORK

Clean turnover drill

10-15 reps

using PVC only

Weightlifting

Clean High Pulls 

10-15 reps

keep it light and with proper cadence and perfect form

Weightlifting

Vertical High Pull + Vertical Power Clean 

Two vertical high pulls + 1 vertical power clean

Build to heavy bu perfect form

then EMOM for 7 rounds

METCON-BURN

Happy Halloween!

"Rise out of the Grave" - 20 levels

"Walk Like the Dead"- 30 wall walks

"Zombie Dance" - 40 burpees

"Blood on the Bar"  -  50 Pull ups

"Brain Toss" -  60 Wall Ball (20/14 lbs)