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Friday

16
Oct

Friday

SKILL

 

Quad Smash w/ Lax Ball :30’s each

 

3 Rounds of

 

30-40 sec Nose-to-Wall Handstand Hold

5-8 Strict Pull Ups

3 Shuttle Runs

3 laps Bear Crawl

 

STRENGTH

 

Take 15 min and build to heavy complex for today

 

1 Front Squat + 1 Thruster + 2 Push Press

 

WOD

 

4 Rounds of 

 

25 Wall Ball

15 Hang Power Cleans (95/65)(75/55)

10 Burpee Over BB

(15 min cap)