WOD for 28 SEP 2016

0500 at the usual

***1130*** Fredericks is closed!!! Enjoy and off day and be back thursday and we will make up the WOD. If you want feel free to go to Tucker but several of us will be at the range so it will be a sparse crowd either way.

Here are the OPs:

Warm Up:

Run 400m

Single Arm OH Walking Lunge, Right, 40ft

Single Arm OH Walking Lunge, Left, 40ft

10 Single Arm High Pull R

10 Single Arm High Pull L

10 Single Arm Thruster R

10 Single Arm Thruster L

“Moderate” weight.

 

Skill:

6 rounds for time of:

4 Turkish Get Ups, 70/55 lbs

4 Strict Muscle-ups

30 min cap.

Hmm. It may take me thirty minutes to make it through the first round.

 

 

WOD:

Complete as many rounds as possible in 10 mins of:

Sled Push, 180/120 lbs, 40 ft

12 Push-ups

Farmer Carry, 70/55 lbs, 40 ft

Run, 40 ft

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