October, 15 2018

Warm Up:

PVC/Foam Roll

5-4-3-2-1

Thrusters (45/35)

Pull Ups

WOD 1:

15 Rounds

2 Deck Cleans – 155/115

6 C2B Pull Ups

12 Warrior Sit Ups

Rest 2 Minutes between WOD’s

WOD 2:

3 x 500m Row

-1m rest interval between efforts

3 x 1000m Bike

-1m Rest Interval

3 x .2 mile Curve

-1m Rest interval