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

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