WOD

October 9, 2017

Warmup
500m Row
Squat Therapy
Good Mornings
Pushup Complex

Skill - (20 min cap)
4 Rds 
12 Strict Pullups
20 Hollow Rocks/ GHD Situps 
10 Bent Over Rows 50/35
12 Ring Dips 

WOD 
20 Min AMRAP
50 Double Unders
40 Air Squats
30 Hang Cleans 45/35
20 Wallballs
10 Cals on Rower

 

 

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