27
Oct
WOD 10/27
Warm up:
3 rounds of:
row 250m
duck walk <=>
10 x American swings
10 x SDLHP
Strength:
A1: back squat
7-10 reps x 3-4 sets
2-1-2-1 tempo
90 sec rest
A2: max effort muscle up
mod. Strict pull up 90 sec rest
WOD:
100 x wall ball 20/16
100 x push up
Must finish wall balls before starting sit ups
Do in sets/multiples of 10
You can do 20,30,etc… straight, but if your set ends in 19 for example, you only count it as 10 towards your total