Compassion WOD for Orphan Aid Liberia
Saturday, Oct 5th
9:30AM
at CFSQ
$10 to participate in the WOD

Warmup
Dynamic Athletic Movement

Snatch Progression

Lift
20 minutes to work up to your 1 rep max
Snatch

Conditioning
50 Burpee Pull-ups

Standing under a pull-up bar, drop down to the floor, then jump up, catch the bar and pull-up.
**Rx – men must use the high pull-up bar**

If you are unable to perform a pull-up, then your workout is:

5 rounds AFAP
10 burpees
10 ring rows