WOD

WOD Friday 6/22/18

“Satan’s Whiskers”

3 rounds for time of:
10 Chest-to-bar Pull-ups
10 Front Squats, 165/110 lbs
10 Burpees

Warm up:
for quality.
10 Push-ups to Down Dog
10 Air Squats
10 Active Spiderman?s (5/leg)
10 Active Pigeon?s (5/leg)
5 Walkouts
8 Push-ups to Down Dog
8 Air Squats
8 Active Spiderman?s (4/leg)
8 Active Pigeon?s (4/leg)
4 Walkouts
6 Push-ups to Down Dog
6 Air Squats
6 Active Spiderman?s (3/leg)
6 Active Pigeon?s (3/leg)
3 Walkouts
followed by?
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Modifications –

* Cut reps to 5-7

* for chest to bar
– Chin Over Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows (Feet Elevated for Increased Difficulty)