WOD 09.30.22

Warm Up:

20 Pass throughs

PVC FR Stretch

Mini band: 3 Point Shoulder touches

:15 Straight arm lat pulldown

:15 ASQ

:15 In-n-outs

:15 Lunges

x4

Strength:

OTM-Alt-9 min

3-5 MU Transitions

3-5 Kip Swings (ring or bar)

3 V-Ups+5 Hollow Rocks

“Dead Men Tell No Tales”

6-5-4-3-2-1

MUs

FSQ (H)

-FT-

Extras:

4×50’ Walking KB Lunges

3×15 GHD Sit ups