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

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