FRI 10/29/21 WOD

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 200m Run - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds - 3 - 2

Strength WOD - Overhead Squat - 1-1-1-1-1-1-1 (Compare to 8/4/21)

WOD (Compare to 5/13/21)

21 - 15 - 9

Thrusters L3-95/65# L2-65/45# L1-55/35#

Bar Facing Burpees

For Time