Oct 2017

wod 20171012

“A:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Ring Rows x 10 reps
Over Head Squat (stick) x 10 reps

B:
EMOM 9 min, of:
Strict Press x 3 reps

+

EMOM 6 min, of:
Bent over Barbell Row x 6 reps

C:
POWER HOUR
For Time:
Clean and Jerks x 50 reps
*At the top of each minute, complete 6 TTB or hanging knee raisers, start with TTB.

D:
2 sets, of:
Situps x 20 reps
Ring Dips x 10 reps
Elbow plank x 30 seconds”