WOD – “Down Under”
6 Hang Power Snatch (95/65) (115/80)
18 Wall balls (20/14) (30/20)
We will pre activate prior to the WOD focused on pistols and HSPU negative work to continue building our strength and technique in these positions. In the WOD, adjust to a movement that allows for you to keep the intensity while moving safely.
Scale HSPU to wall walk up x2-3 or hand release Push ups as these will develop your fitness aligned with our programming goals. Wall walks should begin in a plank facing away from the wall, and then move up to nose facing the wall (as close as possible with stacked shoulders), return back to the plank position – that is one rep.
Shoulders will fatigue here with the HSPU. To preserve your muscle stamina, use violent hip opening and get under the bar for the hang power snatch. The wall ball demand a big leg drive to keep saving those shoulders.
**SAVE THE DATES**
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue