Friday 7th October 2016 – WOD

8 min AMRAP of:

• 10 ghd back extensions
• 5 wall climbs
• 3 skin the cats /5 toes to rings
• 5 long push ups
• 10 candle stick rolls

Additional Work

30 mins before the class:

5×5 bench

*build to a heavy 5 and hold it across the sets

Then 15 mins after class: 5 rounds for time of:
5 muscle ups
20m hand stand walk
2 legless rope climb

E5MO5M for 25 mins:

• 500m row/run/ski
• 15 burpees RX+ 21
  rest until the 4 min mark
• then complete 1 min iron cross using either small dumbbells or plates in each hand

  *score= total time of all 5 sections added together