WOD 201016 - FRIDAY

WARM UP

3 RDS

10 Alt. Cossack Squat

8 Box Step Ups + high knee

6 PVC OHS

10s Dead Hang + 4 Scap Pull Ups

1 Round Burgener Snatch Warm-up

S/S

4 Sets

4x8 per leg Lateral Box Step Down

*option to goblet carry a light KB

*movement demo*

https://youtu.be/S5onhmaz_nQ

WOD

3RFT

15/12 cal row or 12/9 cal bike

12 Box Jump Overs

9 OHS

RX: 95/65#, 24"/20"

TC: 14 MINS