WOD-10/21/19 Happy Belated Birthday Cheryl !!!

October 21, 2019


2 rounds:


• 15 Passthroughs
• 15 Good Mornings
• 15 Overhead Squats
• 15  KBS SDHP  53/35
2 rounds: 30 secs
• Pigeon Pose
• Spiderman Lunge
Strength


Week 9 of 12 – Hatch Squat


Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Conditioning
10 min AMRAP:
• 2 Wall Balls 20/14
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees 

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