WoD for October 30th, 2014

Group: Review Split Jerk

Strength: 15’ to find 1 RM Split Jerk

Review: Proper GHD use

WOD: For Time

8 RFT*

20’ Prowlers (Move the prowler down approximately ¼ length to the curb each round and then back ¼ back from the curb) (90/60) a) 70/45
1 Rope Climb a/b) x3 Progressions  c) 1 Rope Progression
5 GHD a/b) 20 Sit-ups

*On one round between rounds 5 to 7, you must stop and take a test with coach.  If you don’t pass, you have run  a 200m penalty lap and then come back and take the test again until you pass.

MOB: Lax glutes / Roll Quads and Lats

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