10/12 WOD

Columbus Day Ladder

Warm up – 20- alternating rev lunges

2x    15 – GHD back

10 – v-ups

Skillwork – push Jerk 1 rep max

 

WOD – 20 cal row

200 meter run

20 weighted step ups     24/20

200 meter run

10 Thrusters   95/65

200 meter run

20 HR push ups

200 meter run

20 box jumps

200 meter run

10 Back squats

200 meter run

20 GHD frt

200 meter run

20 goblet squats

200 meter run

Oct challenge – resista ball #A

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