Monday .. Hello October 2nd

Monday Oct 02 2017

Warm up

200m row

10 pass throughs PVC

5 Hollow holds (:10 sec)

10m of worlds greatest stretch

8 min AMRAP

SKILL

5 x 2 of strict pull-ups (try and keep a hollow position)

10-9-8-7-6-5-4-3-2-1

Ring rows or pull-ups (any pull-up variation) After each set a:10 sec handstand hold

W.O.D 3 min AMRAP rest 1 min of 10 thrusters 95/65# 5 burpees 2 wall climbs x 4 sets