Oct 2017

wod 20171011

“A:
2 sets, of:
Bear Crawl x 10 meters
Pass Throughs x 10 reps
Handstand Kick-ups x 10 reps

B:
Every 2 min for 12 min, of:
Cluster + Front Squat x 2 reps + Split Jerk

C:
AMRAP 32 min
00:00 – 05:00
Burpee Boxjumps over

Rest 3 min

08:00-13:00
Shuttle runs

Rest 3 min

16:00-21:00
Power Cleans

Rest 3 min

24:00-29:00
Wall Balls

Rest 3 min

Single max attempt at Pull-ups

D:

Bullet proof Shoulders #2
Banded Pull-apart x 15 reps
Skapula Handstand Push-ups x 10 reps
Sidelying rotorcufs x 10/10 reps
Shoulder flyes to 45 degrees above shoulder x 15 reps
Wall walk x 10 reps”