WOD

October 8, 2018

Warmup
500m Row 
Squat Therapy
4 Dive Bombers
Good Mornings
30 GHD Back Extensions

Skill
20 Min EMOM 
1 - 25 Hollow Rocks

2 - 3 laps around rig
3 - 15 Pullups 
4 - Down and Back on sliders - turf 

WOD
9 Min AMRAP
3 Power Cleans 135/95
5 Pushups 
7 Air Squats 

 

 

 

 

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