wodify-daily
Thursday, Oct 31, 2019
Warmup
EMOM x 9 min

1st – 10 Ring Body Saw
2nd – 30sec Row
3rd – 30sec Wall Sit

Strength
Back Squat

Work up to 80% for a Heavy single

-drop 10% x 2
-drop 10% x 2

WOD
2 Sets @ high effort

10 Thrusters 95/65lbs
10 Burpees
Row 30sec @ 80%
Row 30sec @ 90%

rest walk 2mins

+

3 Sets @ high effort

Run 200m @ 80%
12 KBS 70/53
12 BJSD 24/20″
Run 200m @ 90%

rest walk 2mins

Cash Out
3 sets:

OH walking lunge with plate 6,6,6
Lateral Ski jumps 5,5,5
Weighted Step ups 6/leg

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