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Wednesday October 14 WOD

October 13, 2015

Warmup:

2 RDS  NFT

20 DU’s

10 Sqts

5 Pushups

Mobilize:

Shoulders

Strength/Skill

EMOM10:

min 1 – 3 strict chest to bar pull ups

min 2 – 3  khspu

Metcon:

 6 x 500m row

3 minutes rest in between sets

within 2 seconds of each other. If you drop more than 2 seconds, you are done!

Do NOT finish    This is not meant to be a killer, learning your motor and work on CONSISTENT pacing.

 

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