SONY DSC

Friday, October 11 WOD

Warm Up

Coach’s Choice

SKILL

Muscle-up

WOD

Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x Overhead Squat*, and the even intervals are 3x Burpee + Muscle-up.

*All Overhead Squat sets begin from the floor.

This workout is scored by the load used.

After Bash

Shoulder Mobility

Travel WOD

Complete 20 minutes, every minute, on-the minute where the odd intervals are 12x Single-leg Squat, and the even intervals are 6x Pull (i.e., Row, Pull-down, Pull-up, etc.).

Share