*80’s dress code for Friday Night’s Lights WOD… leotards, medallions, wigs, let’s do it!
*Awards for the best costume, most hilarious 80’s WOD participant or best 80’s singer!!!
Tom Bonventre is going to love this
General Warm-up B
Then,
Snatch warm-up..
Then,
EMOM 8min:
Snatch (1 Power + 1 Squat) 70-80%
(working on form, speed, and efficiency. No maxing today)
Then,
Start with this… You have 15min Cap…
10 down to 1 reps of:
HSPU’s (Strict for RX+)
*After each round of HSPU, do 1 legless rope climp.
At 15:00…Finish with…
10min. AMRAP:
10 Cal Row
10 Bench Press 135/75
EXTRA
Core Work: 5 min Cap
100 Slam Balls 30/20
*Focus on your stomach as you bring the ball down and catch the bounce every time.