151030 Friday

151030 Friday

October 29, 2015
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in WOD
/

WOD

3 rounds for time of:

Row 500 meters

21 burpees

95-lb. thrusters, 12 reps


 

Refinery

A. 3 sets not for time
10 false grip pull ups
10 ring dips

B. WOD

C. headstand + seated shoulder flexion
5 sets of 60s + 10s

D. wall plank + seal stretch
5 sets of 30s + 30s

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