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