WoD for October 18th, 2017

Burpee Challenge
Day 27

Group Warm-up
200m run, then
7 min EMOM:
10 squat jumps
10 push-ups
10 sit-ups

Strength
3NFT:

Goblet Squats x 8-10 reps @ 3011 tempo
Supinated-Grip (Chin up grip) Strict Pull-Ups x 5-7 reps @ 2111 Tempo
Hollow Rock/Hold x 30-45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds
– rest 40-60 sec between exercises –

Daily WoD
5 RFT ROW/BENCH
Row 500 meters
135/95-lb. bench presses, 15 reps

Mobility
Roll Posterior / Lax Chest and Shoulders

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