Monday 11-10-14

11-10-14

Warm Up:

Focused Squat Therapy – Three different forms for 5-10 Minutes

Skill:

Movement Review

WOD:

Partner Chipper
For Time:
100 Wall Balls (20/14)
80 Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row (switch every 10 cals)
20 Muscle Ups

After Bash:

Accumulate 2:00 at the top of a hip extension on the GHD

ONE Nation Competitors:

100 Wall Balls (30/20)
80 Chest to Bar Pull-Ups
60 Shoulder to Overhead (135/95)
40 Cal Row
20 Muscle Ups

Travel WOD:

50 Dumbbell Goblet Squats
40 Pull Ups
30 Dumbbell Shoulder to Overhead
800M run
10 Chest to Bar Towel Pull Ups

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