WOD October 27th – Steady Wins

By October 26, 2016 wod No Comments

Skill/Warm-up- Cycle following exercises for 8 minutes: Row 200m, 1 mu or 3 pull ups or 5 ring rows, 10 light kb swings, 30 sec superman reps

200 Row and max effort for remainder of 90 seconds of following exercises: DU’s, burpees. Highest goes on whiteboard

WOD – 8 Min. AMRAP

Row 200

3 Muscle Ups (mod- 9 pull ups or ring rows +9 box dips= 3 muscle ups)

12 Alt. KB Snatches (24/16)

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