WOD

100722

By October 6, 2022 No Comments
Friday, October 7

WOD

Happy Birthday Christopher Patrick!

Warm up:
10 PVC Halo
10 Leg swing
4 Deep squat complex
10 PVC passthrough
W/ PVC
5 Muscle snatch
5 Snatch from high hang
5 Snatch from mid hang
W/ barbell
8 Top down deadlift
2 Snatch from high hang
2 Snatch from mid hang
7 Box jump

WOD:
A) EMOM x 6
High hang snatch (squat or power)
Build first 3 sets
EMOM x 6
Mid hang snatch (squat or power)
Build first 3 sets

B) 3 RFT:
15 Deadlift @50-55% of 1RM
20 Box jump (24/20″)
*10 minute cap

Mobility:
1:00 Archer
1:00 Lizard

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