WOD
Thursday Oct 13th, 2016
WU-WOD
EMOM for 6min
Min1: Laps
Min2: 5 Pull Ups + 8 Push Ups
Min3: 12 Squats + 10 Hollow Rocks
Strength/Skill
3 Rounds Ring Support Holds 15-30sec Rest 60-90sec b/t rnds
MetCon
Every 3 minutes, for 36 minutes:
Station 1 – 50/35 Calorie Row
Station 2 – 50 Double-Unders + 15 Wall Balls (20/14)
Station 3 – Run 400 Meters Station 4 – 20/15 Ring Push-Ups + 20 Squats.
Do 10-15 Minutes of Mobility after the WOD