10 Almeida St
East Providence, RI 02914
(401) 426-3488

Wednesday September 30, 2015 WOD

September 29, 2015

Warmup: 

5 min warm up

Double Unders

Mobilize: coaches choice

Strength: 

EMOM8:
2 Front Squats @ 5-10lbs heavier than last week

Metcon: 

Every 3 minutes for 24 minutes (8 sets):

200m row

15 KBS (53/35

10 Burpees

If time allows: Bullet Proof Shoulders

10 bent over reverse flyes   10 front raises   10 bent over front raises

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