WOD 10/7
A. 15:00 EMOM
Min 1- Push Press x3x5 @ 80-85%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. For Quality
200m run
Then…
10 sets
2 Muscle Cleans @ 95/65/35
2 burpees
Then..
400 M Run
Then…
25 Thrusters @ 95/65/35
Then..
200m run
*goal time 8-12 minutes
Optional ‘Cash Out’:
4 Rounds
12/ leg Single Arm Suitcase
12 OVHD KBS
*Switch Arms each rounds
Come out on Saturday 10/22 for a free injury assessment with Airrosti
Schedule HERE