Thursday's WOD - 10/24/2019


Skill:

Hip Mobility


Strength:

Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@75%ww

1x3@85%ww

1x1+AMRAP@95%ww


WOD:

2 min AMRAP x6 Rounds:

Rounds 1&2:

15 Wall Balls @20/14

Max Effort Row or Assault Bike for Calories

**REST 1 min between efforts**


Rounds 3&4:

12 Wall Balls

Max Effort Row or Assault Bike for Calories

**REST 1 min between efforts**


Rounds 5&6:

9 Wall Balls

Max Effort Row or Assault Bike for Calories

**REST 1 min between efforts**


Accessory Work:

7 min AMRAP

5 HSPU

150/100m Ski Erg

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