Oct 2016

wod 20161013

“A:
3 Laps, of:
Bearcrawl x 10 meters
Shoulder Opener x 45 seconds
Deep Squat Progression x 6 reps

B:
Pull-up
Ring rows x 10 reps
Strict pull-ups x 10 reps
Kipping Pull-up x 10 reps
ButterFly pull-up x 10 reps
* if you cant move on or at butterfly, re do the last progression in 3 sets

C:
10 rounds fort time, of:
Medball Cleans x 20 reps
Kettelbell Swing (R) x 30 reps
Over head Squats x 10 reps

D:
4 sets, of:
Hip thrusters x 12 reps”