Warm up

6 min row+4x:20 sprint/:40 chill


A) class but…

Skill: If you can get squatting early so you can do 4 heavy sets.

WOD: Every 2 rounds of Cindy do 1 legless rope climb for guys or 1 regular for ladies.


4 rounds

8 right arm single kb front squat 70/53

10 Barbell rows 185/125(2 sets max)

12 right leg pistols(unbroken if possible)

8 left arm single kb front squat 70/53

10 strict ring pull-ups(2 sets max)

12 left leg pistols(unbroken if possible)

C) try to find a partner!

10 min AMRAP

10 ghd sit-ups

While other person holds a plank. Switch back and forth for 10 min.

D) max unbroken sets of 50′ hsw in 8 minutes*

Tuesday, October 24th, 2017 at 4:26 am / Competitive