Strength

1RM Thruster

Last chance for an October PR! Work from the floor to determine your 1RM thruster.  You can squat clean the bar or power clean it and move into the thruster from there. 

If thrusters are a new movement for you make sure that you are moving under control during the front squat with your elbows up and your knees tracking over your feet.   Use this time to get familiar with the movement and work up to a moderately heavy weight. 

WOD

3 Rounds for Time of 
15 Chest-To-Bar Pull-Ups
30 Wall Ball Shots 20/14lbs
400M Run

Off Ramp WOD

3 Rounds for Time of 
10 Pull-Ups
20 Wall Ball Shots 20/14lbs
400M Run