Friday 6th October – WOD

5th October 2017

Matthew Stafford, WAX ON.. 

WUWOD

3 Rounds of
10 Push Ups
10 Air Squats
10 Leg Swings Front to Back
10 Lunges

WOD 1

In 25 mins complete:
4×8 Floor press
*Use heaviest weight you can for each set
Then
8×4 Weighted Pull Up
*Use hardest scale/heaviest weight you can for each set

WOD 2

SAN FRANCISCO CRIPPLER
For time complete:
30 Back Squats @ 90/50 COMP 100/60
1 Mile Run
*Pick a weight you can hit the squats in sets of 10 or more. Weight should be moderate to heavy
*15 Min cap

ADDITIONAL WORK

20 Mins before Class
50 Strict HSPU
50 L-Pull Ups
*Goal is to work on gymnastic strength and get the work done as fast as possible
*You must finish all the HSPU before the l pull ups

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