FridYay 13Th of October

Warm up
400 m run 1X
3X
25 ft Duckwalk
25 ft Spider-Man pushup
10 X Wall facing squats
10 Ground to OH w/medball
30 sec each supine Wall squat then pretzel stretch crossing 1 leg over the other quad and dropping hip and back to floor

Front Squats
3,2,1,1,1,1,1
*Work up to a heavy single for the day with great form.  Hit a moderate triple and double before hand with plenty of speed then slowly work up to a heavy for the day in the next 5 reps!

 

WOD

For time
100 Double Unders
50 Wall Ball
25 Power Clean and Jerks 185/125#
50 Wall Ball
100 Double Unders
*The goal here is to pace yourself well through the heavy barbell in the middle and try to finish strong with the last 50 wall ball and 100 du’s!

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