(910) 579-9348

Friday WOD 10/9/20

by | Oct 8, 2020 | Workout of the Day |

Friday Schedule: 6am/8am/9am WOD – Open Gym from 430 to 630pm

Sign up on Zenplanner to reserve your spot!

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)

Part 1:
5×4
3 Pulse Front Squats

Part 2
4RFT:
12 Wallball Push Ups plus Wall Ball Shots
10 Alt DB Snatches(25/35) (35/50)
8 OH Med Ball Lunges (per leg alternating to equal 16)
6 Clean and Jerks (75/105)(95/135)