Friday, October 6, 207

Posted by on Oct 5, 2017 in WOD | 0 comments

PreWOD – 3 Rounds

  • 6 Strict Chin-Ups/Ring Rows
  • 10 Single Arm Dumbbell Strict Press (each arm)
  • 10 Walking Lunge Steps

Strength – Tempo Front Squat 5x6x1 3s down, 3s up

AMRAP 8

Wall Balls 20/14

Every time you stop moving you do 10 AbMat Sit Ups. 

Not moving includes holding ball or leaning against Rig and dropping it. 

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