Wednesday, Oct. 7, 2015

Warm Up: 2 rounds

  • 10 Bow Bends
  • 10 Iron Cross
  • 10 Pass Throughs
  • 200 m Run

Strength/Skill:

Every 2 min for 10 min – 5 Neg Pull Ups

then

EMOM for 5 min – 5 Neg Ring Rows

WOD: For time

100 Wall Balls 20/14

75 AMSU

50 KB Swings 45/35

25 HSPU

 

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