10.28.15 WOD

Clean or Snatch – HS for the day (20 min cap)

• If you can not Clean or Snatch Substitute with: Bench Press – 5 x 1 (Based on feel) or Ring Push-ups – 5 x ME

Then…, Time Cap: 4 minutes Speed Ladder DI 7 Front Squats 265/175 5 Front Squats 285/185 3 Front Squats 295/195 1 Front Squat 305/200   Speed Ladder DII 7 Front Squats 215/125 5 Front Squats 235/145 3 Front Squats 255/165 1 Front Squat 275/185   Speed Ladder DIII 7 Front Squats 135/85 5 Front Squats 155/105 3 Front Squats 175/125 1 Front Squat 195/145   The way this works is one athlete goes at a time and has four minutes to complete their ladder.  Athletes must load their own bar. Cheer on your teammate!!   Extra Credit…,

1. Pigeon Hold – 4E/S x :45
2. Couch Stretch – 4E/S x :45
3. Big Ass Arms + Tricep Pushdowns – 5 x 8A/15T
4. Back Extensions – 5 x 8