10.14.2019 WOD

13
Oct

10.14.2019 WOD

A. Mobility & Warm-up

B. Volume
Front Squat
3 min AMRAP of:
8 Pull-Ups
3 Front Squat (climbing)
Rest 1 min then;
3 min AMRAP of:
6 Chest-To-Bar Pull-Ups
2 Front Squat(climbing)
Rest 1 min then;
3 min AMRAP of:
4 Strict PU or 2 Muscle Ups
1 Front Squat (climbing)

*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be a # of pull-ups or ring rows you’re comfortable with the whole time.

*Try to hit a Max Front Squat by the end!

C. WOD
12 min AMRAP:
10 Wall Balls
30 Double Unders

After 6 min… Switch to:

8 barbell jumping squats (45/35)
100m run