| Warm up – 3 RNDS |
| 6 Banded Good Mornings |
| 6 Alt box step ups |
| 6 box push ups |
| 6 Air squats |
| Skill Practice |
| EMOM 5 |
| Negative pull up (Slow down only) |
| WOD Prep – warm up |
| 4 RFT |
| 12 Deadlifts 50/40 |
| 12 Box Jumps |
| 12 Box Dips |
| * Run to fence |
| Straight into….. |
| 3 RFT |
| 14 Power Cleans 50/40 |
| 14 Push press 50/40 |
| 14 Alt Lunges |
| * 50 skips |
| Straight into….. |
| 2 RFT |
| 16 Pendley Rows 50/40 |
| 16 Alt Pistols |
| * Run to fence |
| Stretch – 3 RNDs |
| 30 sec Calf Smash |
| 30 sec Quad Stretch – Lying |
Wednesday – 28th Oct 2020
