Tuesday, 3 November 2015


Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups

Alt EMOM 10 mins: Dumbbell Push Press and Air Squat (Jumping)s
Every 1 min for 10 mins,
alternating between:
20 Dumbbell Push Press (elbows forward)
15 Air Squat (Jumping)

WOD 2 (23 mins)
6 rounds,
1 min per station, of:
Row (calories)
Double Under
Rest 1 min

Perform this like "Fight Gone Bad,"
by rotating immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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