Wednesday Oct 1, 2014

Wod first:
2 rounds
Row 800m
Run 200m
5 rope climbs
(sub ring rows 6:1)
5 wall walks+5 shoulder taps
(Sub bear crawls)
5 shoulder taps at the top of each wall walk.
Skill: 10 min
With a partner just move through these core movements to get some work in. No score, but don’t be lazy.
8 weighted sit-ups
(db across chest any weight)
:30 plank hold
10 superman rocks

Wednesday, October 1st, 2014 at 4:00 am / WODS