HOME WOD 201002 - FRIDAY
Updated: Oct 4, 2020
Watch it on YouTube!
https://youtu.be/ErytYuBjAPM
Warm Up
3 RDS
:30s Cardio (Run/Row/Bike/DU/SU)
10 Kang Squat
10 Hollow Rocks
10
1:00 Min Lat Opener
S/S
5x10
Bent Over Row
superset
10 V-Ups
WOD
21-15-9
Cal Row/Bike
KB Hang Power Clean
KB Thruster
*Substitue machine for Run 300m-200m-100m