Friday October 9th WOD

Warm up:  Partner “Helen”

3 rounds (partners will split the run and reps)

-400m run

-21 KBS 53/35#

-12 pull ups (sub ring rows for beginners)

Mobility:  Choice

-15 minute time cap on warm up and mobility

Skill:  Bar muscle ups

-Sub Chest to bar

-Sub regular pull ups

-4-5 sets, low reps

-10 minute time cap (15:00-25:00)

Conditioning 1.  Partner “Karen”

For time

-150 Wall balls 20/14#, 10/9’ target

-Teams of two will split the reps

-Only one partner works at a time

-15 minute time cap

Conditioning 2.  Partner “Annie”

For time

50-40-30-20-10

-DU’s (1:3 ratio on singles)

-Ab mat sit ups

-Teams of two will split the reps

-Only one partner works at a time

-15 minute time cap

Advanced athletes may attempt all three girls with no partner.

Nick ProhaskaComment