FRIDAY 251003
“Ground Game”
10 Rounds for time
8 Ground to Overhead 95/65
20 Lateral Hops over the Barbell
or
Open WOD 20.1 (15min timecap)
8 Ground to Overhead 95/65
10 Bar Facing Burpees
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Strength & Olympic Lifting
“Hold it High”
Overhead Strength & Positioning
Skill: 3-position clean (hip, knee, floor) × 4 sets
Strength: Push press 5×5 (build across sets)
Accessory: Overhead walking lunges 3×20 steps, banded face pulls 3×15
Champions don’t rise to the occasion – they fall back on their training.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day