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Friday Sept 28th WOD


Tabata Warm up: (20 sec on, 10sec rest) 4 rds of each air squats Jumping Jacks

Run up and down gym

Hollow Body swings On Bar Ring Rows

10min EMOM

1 Power Snatch + 2 Hang Squat Snatch + 2 OHS

(increase weight each min)

Then:

Conditioning: 12min Amrap

2 SDHP (115/75)(95/65)

2 Slam Balls

2 Devil Press (50/35)(35/25)

**200m run, 200m row or 12/10 cal bike after each round

4 SDHP

4 Slam Ball

4 Devil Press

**200m run, 200m row or 12/10 cal bike after each round

6 SDHP

6 Slam Ball

6 Devil Press

**200m run, 200m row or 12/10 cal bike after each round

***continue up the ladder by 2's


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