WoD for October 24th, 2017

Group Warm-up
3 Rounds NFT of:
20 russian kb Swings
10 OH plate walking lunges (light)
5 pull ups

Strength
10 min EMOM:
ODD: 6 strict pull ups
EVEN: 40 sec HS hold

Daily WoD
9′ AMRAP POWER SNATCH / DIPS / OH LUNGE
9 power snatch 95/65lb
9 ring dips
9 barbell OH lunge 45/35lb

Mobility
Roll Posterior / Lats
Mash Triceps
Lacrosse Shoulders / Glutes

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