WOD 211029 - FRIDAY

Updated: Oct 31, 2021

WARM UP


Coach Stretch

Lats


3 RDS

6 Ring Rows

5 Hollow Swings

6 DB Goblet Squats

5/arm DB Shoulder Press

 

Skill / Strength


4 RFQ

PICK 2

6 strict Pull-Ups (or hardest variation)

3 Strict Chest-to-Bar

1 Strict Muscle Up (Ring or Bar)

2 Peg Board

1 Rope Climb


 

WOD


DB FRAN

21-15-9


SA DB Thruster, 50/35#

Pull-Ups


 


Post WOD Accessory


2x25 side plank dips L/R

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