Thursday

WOD

Warmup:
3 Sets
10 Quadruped Hip Extension/side
10 Alteranting Goblet Cossack Squats
+
Barbell Turkish Get Up – Build up to a tough single on each arm (if this feels unsafe for a client they can use a DUMBBELL)

A) Front Squat

00X1; 3,3,3; (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!); rest 3:00 between sets.

B) For Time @ 90% Effort

15-12-9-6-3
Incline DB Bench Press
Dumbbell Deadlifts
*Choose tough loads for you

Rest 6mins before C

C) For Time @ 90% Effort

18-15-12-9-6
Russian KBS
15-12-9-6-3
Strict Ring Pull Ups

rest 6mins before D

D) 10min – Finisher

3 Hollow Body Wall Walks
20m Farmers Walk TOugh
10 Windshield Wipers/side
30sec Wall Sit