WED 10/3/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Front Rack Pride Squat / 10 Front Squats – 3 Rounds (add weight)

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (Compare to 6/20/18)

WOD – Compare to 10/10/17
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters 100/65#                                   L2 – 75/55#                                  L1 – 55/35#
3 Chest to bar Pull-ups                              L2 – Pull ups                               L1 – Banded / RR
6 Thrusters 100/65#                                   L2 – 75/55#                                  L1 – 55/35#
6 Chest to bar Pull-ups                               L2 – Pull ups                               L1 – Banded / RR
9 Thrusters 100/65#                                    L2 – 75/55#                                  L1 – 55/35#
9 Chest to bar Pull-ups                               L2 – Pull ups                                L1 – Banded / RR
12 Thrusters 100/65#                                  L2 – 75/55#                                  L1 – 55/35#
12 Chest to bar Pull-ups