October 15, 2015

WOD

Strength – Ring Rows + Pushups

Health – 3×10+10

Fitness – 3×10 Elevated + 12 Defecit

Performance – 3×6 Front Levers + 14 Plyo

then

Hollow Holds + Superman Arches

Health – 4x30s+30s

Fitness – 4x60s+60s

Performance – 4x15s L-Hold + 60s

Met Con – 3 Rounds for time

Health – 400m Run

12 Kettlebell Swings 44/26

12 Ring Rows

Fitness – 400m Run

12 Kettlebell Snatches 35/18

12 Assisted Pullups

Performance – 400m Run

12 Kettlebell Snatches 44/26

12 Pullups