Thursday October 16 **Warm Up** 400 m Run then 2 - TopicsExpress

Thursday October 16 **Warm Up** 400 m Run then 2 Rounds (1) 10 m Bear Crawl (1) 10 m Honey Badger 5 Jump Tucks 5 Wall Walks 30 Doubles/60 singles **Pre Game** Mobility with trainer youtu.be/kPiD_WHXsco **WOD** Open WOD 13.1 AMRAP 17 mins MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible Level 1 - 45/35, 75/45, 95/65, 115/80 **Recovery** 200 m Cool Down Scapular Mobility w/Lacrosse Ball Foam Roll Lats