10.22.2016 WOD

21
Oct

10.22.2016 WOD

A. Mobility

B. Warm-up
“Coaches choice”

C. WOD

1000m Row
50 Thrusters (45/35)
25 Pull-ups (Rx+ 15 muscle-ups)
100 Double-unders
25 Toes-to-bar
50 Barbell front rack lunges (45/35)
1000m run (circumnavigate the complex)
30 minute cap