WED 10/16/24 WOD

Warm Up - EMOM 8:
Min. 1 | 1:00 bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

30 jumping jacks - 5 kip swings - 5 kip swings + press down - 5 pull-ups - 5 front squats (empty barbell) - 5 push presses - 5 thrusters - 1 set: - 1:00 bike, row, ski, or run (moderate to fast pace) - 10 pull-ups - 10 thrusters (workout weight)

WOD – “Fran”

21-15-9 L2-same L1-15-12-6

Thrusters 95/65# L2-65/45# L1-45/25#

Pull ups L2-Jumping pull ups L1-Ring rows

For Time

WOD II

200m Run L2-same L1-100m

– Rest 1 Min

5 sets for Total time

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side – 1:00 lacrosse ball calf smash/side