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