26-Oct WOD

WU:
500 Run
3 Round of -
10x Band PA(Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
10x Sliders
HFS

Stretch


TECH: Hang Snatch 2,2,2,2,2 (20kg)
1x Hang Squat + 3x Over Head Squat 1,1,1,1,1 (20kg)

SWOD:
Hang Squat 2,2,2,2,2 (20kg-25kg-30kg-35kg-40kg)

Front Squat 3RM (85kg)

WOD:
400m Run
10x PU w/6kg Renegade Row
400m Run
10x PU w/6kg Renegade Row
400m Run

10x PU w/6kg Renegade Row
400m Run
Time: 9'12

Stretch