1. DEVIN’S WOD goes down this Saturday at Hilton Head Health. Sign up here. GYM WILL BE CLOSED.
2. DONNY SHANKLE SEMINAR ON OCTOBER 6. Sign up here. GYM WILL BE CLOSED TO PUBLIC.
3. Big thanks to Amanda Russ and POMODORI for sponsoring this week’s WLC raffle. YOU’VE GOT AMAZING FRIENDS, CFHH!
WU: 3 rounds of:
10 PVC passthrus
10 PVC OHS
10 Hollow rock
MOB: T-spine. Shoulders. Table top stretch for hips/shoulders.
REVIEW: Push Jerk. Russian KB swing. Pushups/Box Pushups.
S: Push Jerk. 3-3-2-2-1-1-1. Rest as needed.
C: AMRAP in 10 minutes of:
10 Russian KB swings 70/53
LIII: 7 swings @ rx’d. 7 pushups.
LII: 10 swings @ wt. of choice. 5 pushups.
LI: 10 swings @ wt. of choice. 5 box pushups.
PWOD MOB: Stretch shoulders. Lax ball in C/S/B.
Advanced: Ring Pushups.