Friday, October 14
WOD
Warm up:
4 Inchworm lunge
10 PVC passthrough
10 Overhead wall squats w/ PVC
8 Bootstrapper
6 Snatch grip top down deadlift
4 Muscle snatch
2 OHS
2 (Snatch pull + snatch)
8 KB swing
2 Rope get up
8 KB Reverse lunge
WOD:
A) Every :90 for 12 minutes (8 sets)
Snatch pull + snatch (power or squat)
Build over the course of 8 sets
B) 4-5 RFT of:
16 KB swing (Rx-53/35, Scale I- 35/25, Scale II-25/18)
1 Rope climb (Scale to 2 rope get-ups)
16 Single KB front rack lunge
1 Rope climb
*15 minute cap.
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Archer in Samson lunge
