W.O.D

WEDNESDAY, OCTOBER 18

Skill - Ring muscle ups.
If you don't have C2B pull ups or ring dips do EMOM(15) of pull ups or band pull ups (5-10). If you have muscle ups, do 3-5 muscle ups every minute.

WOD - AMRAP(10).
5 Front Squats (95/65) - 15 Dbl Unders
10 Front Squats (115/75 ) - 30 Dbl Unders
15 Front Squats (135/95) - 45 Dbl Unders
20 Front Squats (165/115) - 60 Dbl Unders
25 Front Squats (185/125) - 75 Dbl Unders
30 Front Squats (205/135) - 90 Double Unders

*compare to:4/12/17
*if you finished the last round go back to the first round (5 & 15).

<3 months - AMRAP (10):
3 Front Squats 65/35 (for all) - 10 Double Unders
6 Front Squats - 15 Double Unders
9 Front Squats - 20 Double Unders
12 Front Squats - 25 Double Unders
15 Front Squats - 30 Double Unders
18 Front Squats - 35 Double Unders

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SAVE THE DATES:

October 28th - Halloween Throwdown and Party (6pm)
October 31st - HalloWOD
November 17th - 3rd Annual Friendsgiving & Cornhole Tournament (7pm)
December 9th - Annual Holiday Party at the Hyatt (7pm-10pm)

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