Friday 10-10-14

10-10-14

10-10-14

*** Sign up here for The Fall Face Off!!! Internal Competition***

Warm Up:

Partner Warm Up

Skill:

Muscle Up

WOD:

3 Rounds for Time:
10 Muscle-ups
10 Forward rolls
20 pistols, alternating
Handstand walk 20 yards

After Bash:

Weighted (or Strict) Dip
3-3-3-3-3

ONE Nation Competitors:

RCF1 WOD
After Bash – climbing in weight

Travel WOD:

3 Rounds For Time:
20 Push Ups
20 Dummbbell Bent Over Rows
20 Pistols, alternating
1 Minute Handstand Hold

  Share

Submit a Comment

Your email address will not be published. Required fields are marked *