FRIYAHHHH 10212022

warmup

core

-pausing weighted glute bridges

-wipers

STRENGTH

DEADLIFTS

4-3-2-2-1-1-1

work to a heavy

WOD

18 min amrap

200m run

2 Rope climbs

5 snatch @73%

Rx+

1 legless Rc

1 Rc