Thursday, Nov. 12, 2015

Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Iron Cross
  • 10 Hollowrocks
  • 10 Scorpions

Strength/Skill:

EMOM for 5 min – 1 Front Squat @ 80-85%

then

EMOM for 5 min – 5 Ring Dips

WOD: For time

1000 m Row

25 AMSU

1000 m Run

25 AMSU

200 Double Unders

25 AMSU

*** Reminders: There will ONLY be an 8 AM class this Saturday! Diaper WOD is the following Saturday, the 21st! Mark your calendars 🙂