No Class Saturday - Breast Cancer WOD

October 28, 2016

Warmup
500m Row
Good Mornings
Squat Therapy
20 chin ups
20 Ring Rows
30 GHD back extension
4 Dive Bombers
Foam Roll

Skill
Complete in any order
30 Strict Pullups
30 Ring Dips
30 GHD Situps
30 Ring Rows

WOD
2 Rds
50 Hang Snatches 45/35
40 Abmat Situps
30 Back squats 45/35
20 Hollow Rocks 
10 OHS 

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