Wednesday, October 12th, 2016


Skill/Strength:

Pistol work (10 min)

WOD:

Level 3:

2 Rounds of:

3 Minute AMRAP:

7 Ring Dips

7 Goblet Squats (53/36)

7 Calorie Row

*Rest 1 Minute

3 Minute AMRAP:

5 Handstand Pushups

10 Deadlifts (225/155)

100 M Run

*Rest 1 Minute

Level 2:

2 Rounds of:

3 Minute AMRAP:

7 Bar Dips

7 Goblet Squats

7 Calorie Row

*Rest 1 Minute

3 Minute AMRAP:

5 Piked Handstand Pushups

10 Deadlifts

100 M Run

*Rest 1 Minute

Level 1:

2 Rounds of:

3 Minute AMRAP:

7 Box Dips

7 Air Squats

7 Calorie Row

*Rest 1 Minute

3 Minute AMRAP:

5 Strict Dumbbell Press

10 Deadlifts

100 M Run

*Rest 1 Minute

#WOD