WoD for October 23rd, 2017

Group Warm-up
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks

Strength
10RM FRONT SQUAT
15′ to find 10RM Front Squat (from rack)

Daily WoD
10′ EMOM ROW/DUS
ODD min: 15/12 cal row
EVEN min: 40-50 double unders (120/150 skips)

Mobility
Screaming Pigeons for 4′ (2′ each leg)
Mash Achilles
Roll Posterior

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