Friday WOD

October 17, 2019

CROSSFIT

FOR 15 MINUTES

ESTABLISH

5 RM BACK SQUATS WITH FIRST REP PAUSE FOR 5 SECS

FOLLOWED BY - 20% 5 REPS WITHOUT PAUSE

 

REST 2 MINUTES

 

FOR TIME ( 10 MINUTES TIME CAP) 

60 THRUSTERS 95/65

120 DOUBLE UNDERS

 

 

 

CROSSFIT LIGHT

AMRAP 15 MINUTES

30 AIR SQUATS

20 RING ROW KNEE TUCKS

10 KB SWING AMERICAN

 

REST 2 MINUTES

 

10 MINUTES AMRAP

20 DOUBLE LEG MOUNTAIN CLIMBS

20 HOLOW ROCKS

30 SECS SHOULDER PLANK HOLD

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