*Today, November 1st, at 5:45 PM we are doing a bring a friend WOD. Wear your costume. Potluck afterwards.

WOD:

1) Smolov Jr. Program – Week 1/Day 3 – Bench Press: 7 x 5 @ 80%

Warm-up as needed. Rest as needed.

2) 12 minutes EMOTM: Hang Snatch + Snatch

No dropping the bar between reps. Both reps full squat. Add weight each minute as deemed fit.

3) 12 minutes EMOTM: Hang Clean + Clean

No dropping the bar between reps. Both reps full squat. Add weight each minute as deemed fit.

4) AQAP:

100 Double-unders

then…5-4-3-2-1

Thrusters 185/123

Muscle-ups

then…

100 Double-unders

If you can’t do Double-unders sub 100 Single-unders and 35 Air Squats

5) Box Jumps: 3 x 25 @ 24/20

The focus here is speed and rebounding. Use Games Standard.

6) Row: 4 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

7) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Add weight if able.

8) Front Rack Box Step-ups: 3 x 10/side @ 24/20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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