Wednesday

WOD 10/16/19

3 sets of: •8 Parallette Shoot Throughs •8-10 Defict Push-ups •10-12 Ring Rows 

3 rounds •40-sec Jefferson Curls •20-sec Rest •30-sec Pallof Press (each side) •20-sec Rest •40-sec Glute Bridge Rotation (alternate directions) 

5 sets of 3 Back Squat working between 68-78% of your 1RM Back Squat. 

Complete 4 rounds for time: •8 Wall Balls #14/20# to 10' •10 Russian Kettlebell Swing #53/70 (M50+ #35/53) 

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