WOD - Oct 14, 2017

A. Double under Tabata or DU practice x8

B1. DB lateral Box Step up - 10x3

B2. DB Strict Press - 10x3

+

Partner WOD

60 Cal Bike (switch every 15, Female/female pairs do 48 cals switching every 12)

60 Renegade Rows @ 50/35# (switch how you'd like) 

60 Front Rack DB Lunges (switch how you'd like)

60 DU each

60 Front Rack DB Lunges

60 Renegade Rows

60 Cal Bike

 

Sport -

A. Snatch Pull Plus Snatch 1+1 - Building to moderate complex for the day in 7 sets

B. BN Snatch Grip Push Press - build to a heavy single for the day then

C. 2x4 @ 80% of heavy single