WOD Friday October 20th

Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise

  1. Deadlift: 5 x 3 @ 85%

2. 10 Rounds for time of:

5 Burpees

5 Dumbell thrusters

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WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings

  1. Deadlift: 5 x 4 @ 80%

2. “Lucky 13”

3 Rounds or 31 minutes

13 Push ups

13 Situps

13 Box jumps @ 20″

13 Kb swings @ 1.5 pood

13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)

13 Walking lunges (each leg)

13 Mountain climbers

13 Toes to bar

13 Pullups

13 Calorie row or bike

13 Air squats

13 Back extensions

13 Burpees