Wod Friday 10/28/16

 

1.      Warm Up:

Coaches’ choice

2.     Strength:

Back squat work up to a heavy 3 reps

3.     Wod:

Old Spice

AMRAP 8

15 wall balls(20,14)

Ladder up toes to bar

4-8-12-16-20

Option 1:

AMRAP 8

10 wall balls (14,10)9ft shot

Ladder up knees to 90 or toes to kettle bell

2-4-6-8-10

Option 2:

AMRAP 8

15 wall balls(14,10)

Ladder up toes to bar

4-8-12-16-20

IMG_0437

Lamp

Bring a Friend day next Thursday November 3rd!

 

Posted in WOD

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