WOD 10.18.18 Thursday

15 ROUNDS ALTERNATING every 90 sec

2 HANG SQUAT OR HANG POWER SNATCH
(Start @ 70% BUILD)
–
2 ROUNDS OF:
6 CAL SKI/BIKE/ROW
3 BURPEES
–
10 KBS
8 ea GOBLET REVERSE LUNGES

Bonus: Reverse Tabata
PULL UPS

Here’re a few alternative movement suggestions to help spice things up:

1. Banded Strict C2B (don’t skip the “C2B” part!)
2. Seated Pull-ups https://youtu.be/RTIXUMCmvFg
   
3. PVC Lat Pull-downs https://youtu.be/Qi8cFH0mUXg
   
4. Partial-ROM Pull-ups
5. Bicep curls & Bent Over Rows
6. Trap-3 Raise https://youtu.be/mcd7dFAfpEw
   
7. Powell Raise https://www.youtube.com/watch?v=BxK60HYw760
   
8. Holds (passive, active, chin-over-bar, etc.)
9. Ring pull-ups
10. Chin-ups