WOD 10/9/15

/in /by

Atarim

this class will not have time to warmup, we will begin training at start of class, warm up on your own before class, or instead of strength if you dont make it in time.

Strength:

Pull by personal program – Capped at 10 minutes

Technique:

HS walking / HS holds

Metcon:

for time:

20 landmine rotations

20 wallballs

20 weighted stepup 15/10

20 ring pushups

20 KB pushpress

20 KB swing

20 V-ups

Dizengoff

Strength:

Pull by personal program

Technique:

Kipping pullup / Bar muscle up

Metcon:

3 rounds for reps

1 min ME KB Swing (scale up to snatch)

1 min ME sandbag cluster

1 min ME Ring Pushup

1 min ME Burpee BMU/ Burpee pullup