WOD for 06 OCT 2016

0500 and 1140ish at the Fred.

Since Friday is off I figure why not beast 4 days in a row? Recovery Days are for pansies anyways.

 

Warm Up:

Ankle Mob

Wrist Mob

10 Goblet Squats

10 Unilateral KB Squat R

10 Unilateral KB Squat L

 

Strength:

7 Front Squats, pick load

Every 2 mins for 10 mins.

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

If this is too easy for you add some weight!

 

WOD:

As many Cals as possible in 5 mins of:

Row.

 

Oh yeah! Bring that pain!

One thought on “WOD for 06 OCT 2016

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