Friday October 20th, 2017
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Category: WOD

Friday October 20th, 2017

Warm up-

800m Run

-At 200m complete 15 AS

-At 400m complete 10 Lunges

-At 600m 5 Broad Jumps

-Back at K3 10 Spiderman Lunges


Every 2 Mins for 10 Minutes (5 sets)

Back Squat x 5 Reps

Sets 1-3 @ 60% of 1RM

Sets 4-5 @ 65%


In teams of 2:

4 Rounds:

15 Cal AB Sprint

10 Alt. DB Snatches 50/35

25ft DB OH Right Arm Lunge

25ft DB OH Left Arm Lunge

*You go, I go

Post WOD-

2 Mins Max Legless Rope Climbs


2 Min Max Rope Climbs

100x Russian Twist with 15# Plate

*Every Time you break 10 Push Ups

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