1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 18th 2013

October 17, 2013

Warm Up

Row 800M

then,

EMOM for 5 min. of:

-5 Pull Ups

-10 Push Ups

-15 Squats

WOD

21-18-15-12-9-6-3

-Burpee Pull Ups

-Double Unders

-Box Jumps (24″/20″)

-Sit Ups

-Shuttle Run (10 yds.=1 rep)

Advanced Athletes

-1RM Snatch, 7-9 attempts

-1RM C&J, 7-9 attempts

-2RM Back Squat

EMOM for 10 minutes of:

-5 Pull Ups

-10 Push Ups

-15 Squats

About the Author