Oct. 23, 2018

 

a) WARM UP:

  • Fish game for high score – nose breathing only for the 4 mins of the game
  • Then 2 rounds of:
    • 20 calf raises
    • 20 scap pull ups
    • 20 arm circles
b) STRENGTH/SKILL:

  • Double under practice – 15 mins
    • work on getting your first one
    • work on unbroken sets
c) WOD:

For time:

  • 25 Pull ups*
  • 1000m Row (800m Run)
  • 100 Overhead squats (45/35)
  • 50 Box jumps (24/20)
  • 25 Pull ups

Time cap: 20 mins

(*RX+ 10 muscle ups instead of the pull ups)

d) FINISHER (if there is time left in the class):

Three sets of:

  • Side Plank x 60 seconds per side

Rest 60 seconds

Posted in WOD