Wednesday, October 24 WOD

Room 1
Warmup:
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:
Front squat; 3.2.1.3.2.1 build to a heavy single for the last set of the wave load
WOD: 4 Rounds:
3 min on the clock for max reps
12/10 Cal row
7 thrusters (75/55)
3 burpee pull ups
rest 1 min
Cashout: 4 Sets:
5 Db bent over row each arm @21X2 tempo
20s Hollow hold

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