Wednesday, October 30 2019 

Strength: 15 minutes to hit a 3RM “Touch N’ Go Snatch”

*climb slowly, NO singles. Work on maintaining your hook grip

WOD: For Time 

40 Cal Bike or 50 Cal Row 

30 Toes to Bar (15 GHD)

20 Wall Balls 20/14

10 Deadlifts 225/155

5 Muscle-ups (Scale to 5 Strict Pull-ups) 

10 Deadlifts 

20 Wall Balls 20/14

30 Toes to Bar 

40 Cal Bike or 50 Cal Row 

**Hard 18 Min CAP