Friday, Oct. 16, 2015

Warm Up: 2 rounds

  • 200 m Run
  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 Ring Rows
  • 10 Lunge + Twist

Strength/Skill:

Every 2 min for 10 min – 1 Sn Pull + 1 Pwr Sn x 2 @ 70-80% (med/mod weight)

then

EMOM for 3 min – 10/5 Ring Dips

WOD: 3 Rounds

1 min MAX Effort

  • Wall Balls 20/14
  • T2B
  • Calorie Row
  • KB Swings 45/35

REST 2 min between rounds. Total reps each round equals score.