WOD for Wednesday, Oct 14:

SKILLS PROGRESSION 4 Sets Alternating E2OM


A)

  • 5-8 Doubke DB ir KB S2OH (Go heavy)

  • 40’ OH carry

  • 40’ Farmer carry lunge **Increase load every round, if possible to maintain 8 reps and unbroken complex.

B)

  • 5-8 Strict Pull-u + Strict T2B Complex

(May breakup after each rep, PU+T2B = 1 Rep)


METCON

For Time


  • 500m Row

  • 30 Sit-ups

  • 300m Row

  • 20 Abmat sit-ups

  • 200m Row

  • 10 Strict Sit-ups



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