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October 12, 2015

12
Oct

October 12, 2015

WOD

Strength – Back Squat

Health – 3×6 @ 9

Fitness – 4×4 @ 9

Performance – 4×4 @ 85-90%

then

Rope Climbs

Health – 3×4 Rope Pulls

Fitness – 3×4

Performance – 3×2 Legless (Straddle)

 

Met Con – 3 Rounds for reps

1 min AMMAP Row

1 min Rest

1 min AMRAP Thrusters (H-25/15, F/P-45/33)

1 min Rest

1 min AMRAP Pullups (H-Ring Rows, F-Assisted)

1 min Rest