Workout of the Day: Wednesday, 19-October-2022
Announcement
<p>Pumpkin carving party at CFMH! Bring your own pumpkin and join in on some fall fun on Thursday, October 20 at 6:30 PM! <img height="16" width="16" alt="🎃" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t86/1/16/1f383.png" /></p>
Warm-up
<p>1 Round </p><p>30 Overhead Clappers</p><p>30 Hulk Clappers</p><p>30 Bird Flappers</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS with a 3 sec pause in the Bottom</p><p>5 Strict TTB</p><p>then</p><p>2 Rounds</p><p>5 Hang Power Snatch</p><p>6 Normal Speed OHS,</p><p>7 Box Jumps</p>
Hang Squat Snatch (Weight)
<p>12 min every 90 sec<br />1 Above the Knee Hang Squat Snatch<br />85-95%</p>
Metcon (Time)
<p>20 Squat Clean Thrusters 135/95</p><p>20 Burpee Box Jump Overs</p><p>40 Wall Balls</p><p>40 TTB</p><p>60 Air Squats</p><p>60 Sit-ups </p><p>*15 min Cap</p><p>(Scale accordingly so that you finish)</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>