OCTOBER 5th TGIF

Warm up 2X  or 10mim

100 m run

10 sec Wrist  Rolls forward

10 sec wrist Roll backward 

10 Cossack Squat

10 Hallow rock 

10 walking Lunge 

Strength

15-20 min

Front Squat

2×4 @ 79%

2×3 @ 84%

2×2 @ 90%

WOD 30 Min cap

3 Rounds For Time

-200 m OH Plate Carry45/35 

-100 m Sled Pull 90#/45#

-50 Reps Double Arm Battle Rope 

-100 m front rack Walking Lunge AHAFA

-200 m Run

1 min Rest between Rounds 

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