WOD

092223

By September 21, 2023 No Comments
Friday, September 22

WOD

Happy Birthday, Coach Meredith!

Warm-up:
6 minute AMRAP
2 Rope get-up
4 Up down dog
6 Bootstrapper
8 Up down
6 DB snatch
4 S2O
2 Wall walk up

WOD:
For time:
4 Rope climb (2-for-1 rope get-up)
40 DB snatch (50/35#)
40 KB swing (53/35#)
200m Single KB carry (53/35#)

3 Rope climb
35 S2O (135/95#)
30 KB swing
200m Single KB carry

2 Rope climb
25 HSPU
20 KB swing
200m Single KB carry

Mobility:
:30 Puppy
:30 Child’s
1:00 Lying knee twist

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