10.21.24 WOD

1:30 Row or Bike Increase effort every :30 Seconds

into:
1rd
15 Bodyweight Calf Raises
10 No Lockout Air Squats
5 BB RDLS
5 BB Strict Press
5 Scap Pull Ups

Then…
Deload week

Every 1:30 x 5

20 Banded heels elevated Godlet squats with light db 20/15
20 Banded hamstring curls

Notes:

After max out weeks, we will take today off heavy loading and get a good hamstring and quad pump.

Then..

5 empty bar Hang muscle clean and press
5 Muscle snatch.

Then…

AMRAP 12:00

3 Clean and jerks 95/65
6 Toe to Bar
12 Wall-balls

36 Double unders (or 45 Singles )

12 Wall-balls
6 Toe to Bar
3 Power snatch