WOD October 5th- Speed with Skill

By October 4, 2016 wod No Comments

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***

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