Wednesday September 28,2016

Skill:10 min emom

10-20 hollow rocks. Try to pick a challenging number and keep it the whole way.

At 10 min do 1 min of max v ups.

Wod: 15 min

Row 500 m

50 shoulder to overhead 115/75

25 pull-ups

30 shoulder to ovhd

15 pull-ups

Run 400 m

Optional Accessory

3 sets of weighted max plank hold. 45/35 Have partner place a weight on you once you start.

Wednesday, September 28th, 2016 at 4:48 am / WODS