Monday October 1st, 2018
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Category: WOD

Monday October 1st, 2018

Wodapalooza starts Wednesday! Get signed up! We can all throwdown Saturday after Suffer!!

Warm up

2:00 mins on a machine

2 Sets

5 Iron Cross

5 Scorpion

5 McKenzie press ups

2 Sets

10 Russian Swings

10 Goblet Squats

1 Set

Empty BB

5 Crane Squats

10 Good Mornings

10 RDL

Skill

Deadlift

Every 1:15 x 5

1 DL @ 85% of 1RM

WOD

For Time

“Dirty Thirty”

30 Cal Row

30 Wall Balls

30 T2B

30 DL 185/125

30 Burpee Box Jumps 24/20

*Run Heats

Post WOD

4 Sets

10 Single Leg KB DL’s

20 Hip Ext.

10 Single Arm Alt. DB Strict Press

10 DB Curls

 

 

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