WoD for October 14th, 2013

Warm up: 3 in 3
Air Squat

Strength: 15’ to find 1RM Back Squat

WoD: For time

750m Row

21 – 15 – 9
KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd Ring Push-ups a) Ring Push-ups from Knees b) Hand Release Push-ups c) HRPU from knees Then 250m Row MOB: Roll Posterior Chain & Quads / Lax Pecs

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