Monday, October 8 WOD

Room 1
Warmup: 2:00 Row
2 Rounds:
10 Prisoner Squats
50’ Walking Toe Touches
10 PVC Pass Throughs
5 HSPU or Inverted
10 Roll to Vsit
50’ Bear Crawl
Buy-In: Every 2 Minutes for 10:00:
Back Squat
Set 1-50% x 5 reps
Set 2-60% x 5
Set 3-70% x 3
Set 4-80% x 3
Set 5-80% x 3
WOD: For time
400m run
21 Ground to Overhead (95/65)
21 pull ups
400m run
15 G2OH
15 pull ups
400m run
9 G2OH
9 pull ups
Cashout: 3 Sets not for time
6 DB bent over row each @21X2 tempo
30s Hollow hold

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