WoD for October 2nd, 2014

Group: Agility Ladder
15 Air Squats

Strength: 15′ to find 5RM Back Squat

WOD: For Time

25 Pull-ups a) Light Bands b) Heavy Bands c) Ring Rows
25 Burpees to Plate
20 Pull-ups
20 Burpees
15 Pull-ups
15 Burpees
10 Pull-ups
10 Burpees
5 Pull-ups
5 Burpees

MOB: Roll Posterior Chain and Quads

Leave a Reply

Your email address will not be published.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