GW WOW – SATURDAY 16.10.21 – “BLACK SATURDAY”
3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“Black Saturday”
- For Time (with a Partner)
- 200 Box Jump Overs #60/50
- 150 Wall Balls #9/6
- 100 Ground-to-Overheads #50/35
- 75 Bar Over Burpees
- 50 Pull-Ups