WOD

Friday, October 6th

10/06/2017

 

Warmup:

400m Run

-then-

3x through:

  • 5 Air Squats + 5 sec hold @ rock bottom of each rep
  • 5 Single Leg RDL's (each leg)
  • 5 Box Step Ups (each leg)
  • 5 Deadlifts + 5 Power Cleans (start with barbell)

Skill:

Alternating EMOM for 9 minutes of:

  • 3 Skater Squats (each leg)
  • 6 Box Negatives (3 each leg)
  • 9 Weighted Cossack Squats

WOD:

Following this rep scheme 2, 4, 6, 8, 10, etc... perform:

AMRAP in 7 minutes of:

  • Deadlifts (225/155)
  • Handstand Pushups

REST 3 MINUTES

AMRAP in 7 minutes of:

  • Power Cleans (155/105)
  • Pistols