Workout of the Day

CrossFit WOD, October 28, 2022

CrossFit – Fri, Oct 28

<p>3&nbsp;Sets<br />1:00 Cardio (your choice) (moderate)<br />4 Single Arm KB Thruster R/L (Light) (each side)<br />10 Hanging Scap Retractions, 5&nbsp;Kip Swings, 2 Strict Pullups<br />30 Single Unders or line hops</p><p>4 sets of 4 reps (2 sets PVC/2 BB)</p><p>strict press</p><p>push press</p><p>push jerk</p><p>then 3 x 3 tall jerk and jerk balance</p>
Jerk/Press Comlex (Every :90 x 5 sets:
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk)
complete the following

<p>6/7/8/9/10 RPE</p><p>Dip = front rack, cork screw knees to dip as if preparing to jerk, then recover</p>
Gomez Addams (Time)
<p>150 Wall Balls (20/14)<br />300 Double Unders<br />30 Muscle Ups<br />*Partition as desired</p><p>Option 2</p><p>130 Wall Balls (14/10)<br />400 Single&nbsp;Unders<br />20 Burpee Pull ups<br />*Partition as desired</p>

<p>Target Time 14:00</p><p>Time Cap: 18:00</p>

Accessory Work
<p>3-4 Rounds<br />10 GHD Hip Raise<br />10 Tempo Standing Alternating Double DB Shoulder Press (each side) (light/moderate weight) (Tempo 2:1:2:1)<br />10 Double DB Box Step-Ups (each side) (moderate weight)<br />10 DB Snow Angel Raise (light/moderate weight)<br />10 Tempo Elevated Toe Double DB Romanian Deadlift (light weight) (Tempo 2:1:2:1)<br />-Rest 1-2 min b/t round-</p>