WOD

10.06.19

WARM UP

General & Specific

ACCESSORY

EMOM 12’ of:

Odd – Renegade Row – 6-8 reps / arm

Even – Strict HSPU or DB Deficit Push Ups – 2-10 reps

WOD

10-16-22 reps of:

Toes to Bar

Deadlift @225/135lbs

Lateral Burpees

WARM UP

General & Specific

ACCESSORY

EMOM 12’ of:

Odd – Renegade Row – 6-8 reps / arm

Even – Strict HSPU or DB Deficit Push Ups – 2-10 reps

WOD

10-16-22 reps of:

Toes to Bar or K2C

Deadlift @185/115lbs

Lateral Burpees

WARM UP

General & Specific

ACCESSORY

EMOM 12’ of:

Odd – Renegade Row – 6-8 reps / arm

Even – Push Ups – 2-10 reps

WOD

10-16-22 reps of:

Knee Raises

KB Deadlift 

Burpees

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