WOD

October 5, 2016

Warmup
Squat Therapy 
Hip Mobility
Good Mornings
30 GHD Back Extension
30 Hollow Rocks 
10 Strict Pullups
20 Ring Dips
Foam Roll

Skill
10 Min EMOM
Even - 20 Power Wallballs 
Odd - 5 Snatches @ 60% of 1RM

WOD

20 min Cap

5 Rds of Cindy
30 OHS 115/75
5 rds of Cindy

 

 

 

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