10/01/21 - WOD

10/1

FRIDAY

HXBXplus

Warm Up
Two Sets:
Inchworms x 5
KB Swings x 10 (light)
Bear Crawl x 20 Steps

A. Three Sets for Max Reps:
Unbroken Strict Press x 80% of Bodyweight
Unbroken Strict Pull-Ups

B. For Time:
10 Wall Balls (20/14lbs)
1 Box/Ring Dips
9 Wall Balls
2 Box/Ring Dips
8 Wall Balls
3 Box/Ring Dips
...
1 Wall Ball
10 Box/Ring Dips

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)
*lookin for most time in YZ