Wednesday 10/13

WARM UP
5:00 single unders
3 rounds:
10 deadlift
10 front squat
10 ring row
SKILL
EMOTM 10:
20 double under
WORKOUT OF THE DAY
WZA ’21 – WOD 3:
12 MINUTE AMRAP:
21-15-9
Deadlifts (165, 115lb)
Pull-ups
Right into…
15-12-9
Front Squats
Chest-to-Bar
Right into…
12-9-6
Shoulder-to-Overhead
Bar Muscle-ups
RX: (165/115)
55+: (115/85)
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
5 rounds for time:
10 alternating turkish getups
20 burpees
30 alternating step ups
BARBELL CLUB
3 rounds barbell warm up
A) Snatch pull + hang power snatch + oh squat
5 x 1
😎 EMOTM 20:00
1 power snatch
C) OH squat
5 x 2
D) Snatch strict press
5 x 4