TUESDAY

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FIRST WOD DETAILS!

THIS WILL NOT BE THE ORDER ON THE DAY OF THE HALLOWEEN HAVOC IN HOUSE THROWDOWN.

“HOLDING KAREN”
(10 rounds for time)
15 wallballs @20/12# (9ft target)
*must do 4 DB snatches @40/25# to switch

THE WORKOUT WILL START WITH ONE PARTNER PERFORMING WALLBALLS AND THE OTHER PARTNER HOLDING THEIR DUMBBELL WITH BOTH HANDS ABOVE THEIR HEAD. THE DUMBBELL MUST STAY ABOVE HEAD AT ALL TIMES. IF DUMBBELL GOES BELOW OR TOUCHES THE HEAD THEN THE WALLBALL MUST GO TO THE FLOOR. YOU CAN PICK UP WALLBALL AND START AGAIN ONLY WHEN THE DUMBBELL GETS PUT BACK ABOVE THE HEAD.

AS SOON AS PARTNER ONE FINISHES THEIR 15 WALLBALLS THEY WILL SWITCH WITH PARTNER TWO DOING THE NEXT ROUND OF WALLBALLS AND PARTNER ONE HOLDING THE DUMBBELL ABOVE THEIR HEAD.

BEFORE THE SWITCH CAN HAPPEN AND WALLBALLS START EACH TEAMMATE MUST DO 4 ALTERNATING DB SNATCHES, ONE PERSON WORKING AT A TIME. ONCE BOTH PARTNERS ARE DONE THE NEXT ROUND CAN BEGIN.

YOU MUST ALTERNATE ROUNDS UNTIL 10 ROUNDS ARE COMPLETE, 5 EACH.

ALL WALLBALLS, GUYS AND GIRLS, WILL BE THROWN TO A 9ft TARGET USING 20/12#.

DB SNATCHES MUST TOUCH THE GROUND WITH BOTH ENDS AND BE ALTERNATING USING 40/25#.

STRENGTH
(EMOM x 10)
3 Shoulder Press @+5# or 70%

WOD
(AMRAP in 15)
300 meter run
12 power cleans @115/75#
12 Lateral burpees over bar

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