WED. OCT 5 Skill w/u 3RNFT: 200 meter row, 10 KB bent over row (5 per side), Bear crawl across and back, 15 sit ups, 15 supermans
WOD – For Time
1000m row buy in
Then 3 RFT
5 Muscle ups (mod- 5 bar m/u or 2 pullups or ring rows + 2 ab movements per muscle up)
15 HSPU (mod-KB presses or box assisted)
25 Sit-ups
(20 min Time Cap)
*** Staggered row start for large classes***
