WOD Friday 10.18.2019

Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Inch Worm + Push Up x 5 reps
Crab Walk x 25ft
Knee Tuck + Samson x 25ft

Warm Up:

EMOM x 4 minutes
5 Ring Rows
5 Jump Squats
10 Hollow Rocks

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

– Ball Slam
– KB Front Rack Carry

2 sets
Rope Climb x 1 rep
Ball Slams x 4 reps
KB Front Rack Carry x 50ft/Arm
Plank Plate slide x 10 Alt reps
– Rest as needed b/t sets –



EMOM x 20 minutes
Min 1: Rope Climb x 1-3 reps
Min 2: Ball Slams x 10-15 reps
Min 3: Single Arm KB Front Rack Carry x 100ft/Arm
Min 4: Plank Plate Slides x 20 Alt reps

*Athletes may choose the rep scheme and loads that will allow them
to complete their reps inside a 30-45 second window.

*Pair up into groups of 4 and each athlete can start at a different station.