WOD for 28 OCT 2016

0500 and 1130 at the Fred

 

Warm Up:

2 rounds for time of:

10 Goblet Squats

10 Dolphin Push-ups

10 Ring Rows

10 Push-ups

10 Sit-ups

 

WOD:

5 rounds for time of:

20 Wall Balls, 20/14 lbs

15 Pull-ups

10 Dumbbell Front Squats, 50/35 lbs

 

WOD 2:

5 rounds, each round for time, of:

5 Bench Press, 1x bodyweight

5 Bent Over Barbell Rows, 0.75x bodyweight

 

Skills:

Complete as many rounds as possible in 10 mins of:

3 L-sit Strict Pull Ups

Handstand Walk, 40 ft

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