WOD for Thursday, Oct 22:

SKILLS PROGRESSION Complete 4 Rounds Alternating E2OM


A)

  • 5 Alternating Push Press (DB or KB hold in rack position, press one at a time.)

  • 30’ Left Arm OH / Right arm Front Rack carry

  • 5 Alternating Push Press

  • 30’ Right Arm OH / Left arm Front Rack carry


B)

  • 8-12 Paralette Shoot through holding L-sit for 2-5 seconds every rep.

  • 10 Farmer carry walking lunges


METCON

7 minute AMRAP

  • 7/10 Cal Bike

  • 6 Front Squat 95/135 (75/95)

  • 4 S2OH




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