131031 Thursday Happy Halloween!

2011-10-31_10-05-15_369

Warm-up 

AMRAC in 10 minutes with 5-8:

Snatch press-under,
T-Push-up,
RKBS,
Pull-up,
Mobility.

Strength/Skill Development

A1. Shoulder Press 4, 3, 2, 4, 3, 2

A.  Kneeling Torso Row @ 31X1; 6-8/arm x 3.

WOD

EMOM for 14 minutes:
Odd Minutes: 12 RKBS (moderate)

Even Minutes: 6 Shoulder to Overhead (~70-80% of today’s best press x 2)Main – CrossFi