Saturday 21st October – WOD

20th October 2017

WUWOD 
20 Squats
20 KB Rows
20 Push Ups
20 PVC Front Squats
20 Push Press

WOD 1

In 15 Mins Build to
Heavy Floor Press 5×5
*build weight through sets

WOD 2

10 Rounds for Time of:
4 Thrusters @ 70/50 C=80/55
4 Ring Muscle Ups
*25 Mins
*Scale weight to unbroken Thruster
*Ring muscle ups should be unbroken for the first 3-5 sets, 2 sets there after

ADDITIONAL WORK

30 Mins After Class
3 Rounds for Time of:
15 C2B
20 Burpees
15 SDHP @42.5/30
*Goal is to finish under 7 minutes.
*Use your legs on the high pulls as they get difficult if you don’t.

10 Min REST

EMOM 10 Mins
20 Sec Assault Bike Sprint

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