WOD 211022 - FRIDAY

WARM UP


Coach Stretch

Hips and Hamstrings



3 Rds

5 Barbell Good Mornings

6 squat press out

5 cobra burpees

6 KB SDLHP


 

Skill / Strength


4 sets

8 DB Bench Press


Superset:

5 Tricep extensions overhead


 

WOD


12 AMRAP


WODAPALOOZA

"Meet me at the Bar"

How far can you get?!


21 - 15 - 9

Deadlift

Pull-up

scale: ring rows


right into


15-12-9

Front Squat

C2B

scale: jumping pull-ups


right into


12 - 9 - 6

S2OH

BMU

scale: burpee pull-up


135/95#


 

Post WOD Accessory


2x25 side plank dips L/R

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