Thursday 20200917

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus
10/10 Around the World PVC Pass Thrus
10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats
10 Alt. Samson Lunges
10 Bootstrappers

Skill – Metcon (No Measure)

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat

(No Measure)

Workout – Metcon (No Measure)

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

(No Measure)

Posted in WOD

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