3917 Saturday 11/2/2024

COMMUNITY WORKOUT TODAY! Come do the WOD with your coaches and other members of the 307. Part C will begin at 9am.

A
10 min EMOM
Min 1: 10/8 cal ride
Min 2: 5/5 sa db push press
Min 3: 1 lap run
Min 4: 8 sa db devils press
Min 5: 10/8 cal row

B
4x6 DB snatch
*3 per arm. Heavy, should not be touch and go.

C
“The Dude”
5 Rounds for time
10 synchro kb deadlifts 2/1.5
80 DU shared
10 synchro kb deadlifts
40/30 cal row shared
10 synchro kb deadlifts
20 heavy ping pong wall balls 30/20

*Ping Pong: stand on both sides of a pull up bar facing each other, p1 squats and tosses the ball over the bar to partner. Continue back and forth for 20 reps. Each toss is 1 rep. 5 burpee penalty to each if ball hits the bar.