WoD for October 16th, 2013

Warm up: Agility Ladder

Technique: 10’ to work on movements you don’t like / aren’t good at

WoD: 13’ AMRAP

200m Run
6 Goblet Squat (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 12 Renegade Row Cash Out: 3 x 10 Floorwipers MOB: Roll Quads / Calves / Lats

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