Friday 4.10
Warm-Up
"Air Fran"
21-15-9
Bodyweight thrusters
PVC/broom pull-ups
1 round:
10x 90/90 switches
10x "I"
1 round:
10x 90/90 switch w/ hip lift
10x "Y"
1 round:
10x 90/90 switch to lunge
10x "W"
WOD
30-20-10
Alt. DB Snatch
Dip
@8:00
25-20-15
Goblet Squat
Uneven DB Push Up (one hand on DB, other on floor)
@16:00
15-10-5
DB OHS (switch as needed)
SHSPU
No Equipment Version
30-20-10
Up Down to a Target
Dip
@8:00
25-20-15
Jumping Squat
Uneven Push Up (one hand regular, one hand in fist)
@16:00
15-10-5
Prisoner Wall Squat
SHSPU