FRI 10/27/23 WOD

Warm Up - :30 row, bike, or SkiErg - 10 snatch-grip deadlifts (empty bar) - :30 row, bike, or SkiErg - 10 snatch pulls (empty bar) - :30 row, bike, or SkiErg - 10 power snatches (empty bar) - :30 row, bike, or SkiErg - 10 overhead squats (empty bar) - :30 row, bike, or SkiErg - 10 hang squat snatches (empty bar) - 3 squat snatches – Rest 1:00 between sets –

Strength WOD - 7 sets:  3 squat snatches (unbroken touch and go) – Rest 3:00 between sets.

WOD – 6 Min running clock: 

Run 800 m

- Max rep overhead squats L3-115/75# L2-95/65# L1-65/45#

Total overhead squat reps

Post WOD – 1 min – reach, roll and lift / arm

Previous
Previous

MON 10/30/23 WOD

Next
Next

THU 10/26/23 WOD