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WOD Friday 10th April

PART 1


12/11/10/9/8/7/6/5/4/3/2/1

Backsquat 100/70kgs

Strict Pull-ups


* Go heavy!

* Sub to FRONT SQUAT

* Sub to deadball or sandbag squats


SCALING

12/11/10/9/8/7/6/5/4/3/2/1

KB or DB Squat (ideally one in each hand)

Ring Pulls (or bent over row)


REST AT LEAST 10 MINS BETWEEN THESE TWO


PART 2

FOR TIME:

21-15-9 Pull-ups

11-7-4 Devil's Press 22.5/15kg (if you have KB you can do Kb Snatch instead)


SCALING

21-15-9

Pull-ups (ring pull, bench/table pulls, banded row)

Burpees

If you don't have a pull-up options, you can do KB or DB Snatch and Burpees


ADDITIONAL TRAINING


- Work on your pistol squat (single leg squat) IF MOBILITY ALLOWS! See WOD DEMO VIDEO ON FORUM PAGE FOR INFO

** perform 5 sets of 20 reps (10/side alternating)

** add weight if you already do NICE FULL DEPTH pistols

- AIRY/ROW 12min EMOM

** pick your own calorie goals and complete each min on min for 12 mins









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