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WEDNESDAY 10192022

WARMUP

CORE

tabata

  • medballdead bugs

  • single leg Alternating fire hydrants


STRENGTH

Front squats for time

30 reps@65%from rack


SKILLS

3rds

3 RMU

6SHSPU

max effort kip HSPU

or

3rds

3 strict pull-ups

6 rig dips

max effort push-ups


WOD 12min cap

FOR TIME;

30 barf burpees

50 ctb pull-ups/ pu / band

30 barf burpees

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