LAST CHANCE TO SIGN UP FOR THE DOUBLE UNDER CLINIC! - Crossfitcove

LAST CHANCE TO SIGN UP FOR THE DOUBLE UNDER CLINIC!

LOVED seeing all the ridiculous costumes on Halloween! Thanks for showing up and showing off!  Just a reminder that there are only a few days left to sign up for the Double Under clinic.  Put your name on the whiteboard at the gym if you are planning on attending so we have an accurate head count!

 

WOD

 

With a running clock:

Min 0-8 min-

10/8 Assault Bike Cals

Max Push ups

Min 8-10-

Rest

Min 10-18-

14 Alt DB Snatch

30 sec Low Plank Hold

Min 18-20-

Rest

Min 20-28-

14 DB Death March- https://www.youtube.com/watch?v=NMIx-S_8VEY

Max Single Arm DB Push Press (use one of the same DBs as the death march)

 

P/PP Mods:

Modified box pushups or sub box dips

Sub bird dogs for low plank

Optional: sub sumo DL w/ DBs for death march

 

Coach’s Tip:  Today is different, in a fun way! The BIG focus should be the HINGE position and keep peoples backs in a safe position for the snatch and the death march.

 

Small but powerful!

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