Friday October 28th, 2016
Comments: 0
Category: WOD

Friday October 28th, 2016

Warm up-

400m Run

-DROM-Led By Coach

20 Goblet squats :30 second hold on last one!

Skill-

Front Squat

6×3 @ 100% of Squat Clean

*3 sec pause on first rep

WOD-

3 Rounds

15 Thrusters 95/65

15 Bar over Burpees

rest 3 mins

3 rounds

15 Thrusters 95/65

15 Bar over Burpees

*10 Min Cap for both WODs

Post WOD-

4 Rounds

10 Hollow Rocks

10 V-ups

10 sec Hollow Hold

Rest 1:00 b/w Rounds

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