October 3, 2016

A big congratulations to @michaelyau and @hiimfrances on their wedding this weekend! We couldn’t be happier for you two! ❤️❤️

(WOD)
A) BACK SQUAT (20×1)
8, 6, 4, 3, 2, 1
…Rest 1 min between sets, go heavier than last time…

B) EMOM 10 min:
Odd: 10 Alternating DB Russian Step-Ups
Even: 30 sec AMRAP Sit Ups

(SUPPLEMENTAL)
A) Drop Snatch + Snatch Balance – 4 sets @ light-mod weight

B) EMOM 6 MIN:
3 Touch-n-Go Power Snatch

C1) 5 Close-grip Bench Press (21×2)
C2) 5×7 Good Mornings (3211)
…Repeat C1-C2 x4 sets…

(BURN)
COMPLETE 6 SETS:
200m Run
8 Box Jumps
8 Pull-Ups
8 Weighted DB Lunges
8 Alternating DB Snatch
…Rest 1 min…