30 Oct Monday, October 31st, 2016
Come to class in costume for a chance at some fun prizes!
Strength: Split jerk
All taken from the rack. With a running clock…
0:00 – 2 pausing reps @ 60%
1:30 – 2 pausing reps @70%
3:00 – 3 reps @ 74%
4:00 – 1 rep @ 77%
5:00 – 1 rep @ 80%
From 5:00 – 15:00, build to a heavy 1-rep for the day.
FINAL BENCHMARK WOD!
Workout of the Day:
“Frankenstein”
21-15-9
Thrusters (95/65)
Pull-ups