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Thursday, Oct. 28, 202

LETS GO!!! Its Leg Day!!!

Warm up

30 Flutters

30 Bicycles

3 Inch Worms

3 min AMRAP:

3 Wall Balls

5 Lateral line hops

7 High Knees


Skills

1 rd abv circle

Back Squats 4x6


WOD

18-15-12-9-6-3

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Deadlifts (155/225)

Jumping Lunges

Shoulder touch Push ups


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Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

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