October 1, 2015

WOD

Strength – Ring Rows + Pushups

Health – 3×6+6

Fitness – 3×6 Elevated + 8 Deficit

Performance – 3×4 Front Lever Progressions + 10 Deficit

then

Hollow Holds + Supermans

Health – 3x24s + 24s

Fitness – 3x48s + 48s

Performance – 3x12s L-Hang + 48s

Met Con – 12 min AMRAP

Health – 10 Kettlebell Swings 35/18

10 Shoulder to Overhead 65/45

100 Rope Jumps

Fitness – 5 Power Cleans 75/53

10 Shoulder to Overhead

30 Double Under Attempts

Performance – 5 Power Cleans 95/63

10 Shoulder to Overhead

50 Double Unders