October 17, 2018

Warm Up:

PVC

Foam Roll

4 rounds of:

10 cal bike

10 cal ski

5 push ups

10 air squats

WOD:

Part 1:

8 Rounds for time:

8 RDL (135/105)

8 Body Rows

8 Box Step Overs

8 DB Snatches – both arms together

-rest 2 minutes-

Part 2:

4 Rounds for time

4 Dead Lifts (250/175)

4 C2B Pull Ups

4 Wall Walks

4 Man Makers (55/35)

-rest 2 minutes-

Part 3:

5 Rounds for time:

20 Cal Curve Run

15 Cal Bike

10 Cal Row