Oct 2016

wod 20161023

“A:
3 laps, of:
Walking lunges x 10 reps
Banded goodmornings x 10 reps
Shoulder passthroughs x 10 reps

B:
Over Head Squat
7-7-7-5-5
* bar from floor

C:
Work in pairs of 2:
Row 3000M
6 rounds of:
12 deadlifts @100/70kg
50 (150) Doubble Unders
* One athlete must be on the rower at all time rowing for the other athlete to perform reps, if the rower stop both athlete stops. You can change as many times as you which. The wod is over when both tasks are complete.

D:
4 Sets, of:
L-sit hold on box x 15 seconds
* 15 seconds rest”