Saturday October 23, 2021

“The stupidity of people comes from having an answer for everything. The wisdom of the novel comes from having a question for everything.” – Tim Ferriss
October is National Breast Cancer Awareness Month.
Warlock Crossfit is hosting our annual Barbells For Boobs fundraiser TODAY from 8-10 am.
You’re welcome to come, workout, support, and or donate and cheer from afar.
We really appreciate you helping us raise awareness in this fight!

Partner Overhead Squat Warm Up:
6 Minutes

12 Minutes
Build to Heavy Complex of
3 Muscle Snatches + 2 Power Snatches + Overhead Squat

Benchmark WOD:
5 Rounds For Time:
400m Run
15 Overhead Squats @95/65

Time: 12 Minutes
Loading: 1/5
Skill: 3/5
Volume: 4/5

5 Rounds For Time:
400m Run
15 Overhead Squats @75/55

5 Rounds For Time:
200m Run
10 Overhead Squats @45/35

Limited Equipment: 
5 RFT:
400m Run
20 Alt. Single-Arm DB Overhead Lunges @50/35

Movement scaling options: 
Run: Distance, Row, Bike 800m
Overhead Squats: Load, Squat Variations

Cool down: 
3 Sets:
30 Seconds Supine Snow Angel Stretch
:30 Seconds Prone Snow Angel Stretch