Bring your running shoes
For Time
1.6km Run
50 pull up
1km run
50 push up
400m run
50 Air squats
Day: October 4, 2016
Wednesday WOD Rope climbs and more
Technique workshop
Rope climb
BRING YOU LONG SOCKS
Strength
Strict press
3×3 (85% of 1rm)
Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft
Olympic Lifting
split jerk
3-3-3-3-3
