Monday WOD – 101215

Rebecca

Rebecca

Columbus Day Schedule Update:
Morning: 8:30am ONLY
Afternoon: Open at 4pm. All scheduled evening classes.

WORKOUT OF THE DAY

Fitness
1. 1RM OHS

2. For time:
30-20-10 Overhead Lunges 95/65
90-60-30 Double Unders

Performance
CLASS:
1. 1RM OHS

2. For time:
30-20-10 Overhead Lunges 95/65
90-60-30 Double Unders

STRENGTH:
1. Tempo Strict Pull-ups: 4xME with 3 second hold with chin over the bar, 3 second negative
(If your sets are smaller than 6/3, do 2 additional sets)

2. Sumo Deadlift – 5×3 AHAP

3. 3 Rounds NOT for time:
10 Suitcase Deadlift left arm
12 Good Mornings
12 Bent Over Barbell Rows
10 Suitcase Deadlift right arm
20 GHD Situps