Saturday WOD

General Warm Up (3-9)

General flow 

• 10 Alternating Tempo Cossack Squats

• 10 Dive bombers

• 10 Split Squats

• 10 Kettlebell Shoulder Press + 100ft Walk (Right)

• 10 Kettlebell Shoulder Press + 100ft Walk (Left)

• 10 Bird Dogs

• 10 Push-ups with Rotation in the Bottom

Train

1) Front Squats:

10-8-6-4-2 @ 55-60-65-70-75%

2) AMRAP 9:

15 Wallballs 20 / 14 lb

15/12 Calorie Row / Bike

15 TTB

Rest 3 Minutes

AMRAP 9:

15 Wallballs 20 / 14 lb

15/12 Calorie Row / Bike

15 TTB

After Party 

3 Sets 

100’ Heavy DB/KB farmers carry 

10 DB crush grip floor press option: Bench

BONUS OPEN PREP

3 Minute AMRAP:

6 Pull-ups

4 Chest-To-Bar Pull-ups

2 Bar Muscle-ups

*practice CTB or BMU if you are unable to complete the above complex