WOD 10/2

A. 20:00 EMOM
Min 1 – 3 TnG Muscle Cleans + 3 Front Rack Reverse Lunge/leg @ 115/75
Min 2 – :04 Negative HSPU

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

B. 5 Rounds for quality
10 Russian KB Swings
10 Lateral Box Step-ups (total)
100 M SA Farmer Walk (Same weight as KBS)

**Extra Credit**

4 Rounds

10 Banded Face Pulls
5 Hollow Rocks
:30-:60 Wall Facing HS Hold

Next Weekend! SuperFit Games >> Check it out!
Friday, Oct. 9 – evening Open Gym (5:00 pm and later) cancelled for event set up 
Saturday, Oct. 10 – Group classes & Open Gym cancelled for event