9-Oct

By October 9, 2014wod

PreWOD

Met Con
9-Oct

 

Warm Up:   Dynamic

 

Strength/Skill:                10 min  EMOM

                                   Odd min   8 Toes through rings

                                   Even min  10 push ups

 

Workout:               12 min Amrap ladder

 

                             100m run

                             3 kb swings 50/35

                             3 Goblet Squats 50/35

                            100m run

                            6 kb swings

                            6 Goblet Squats

 

 

Cashout:                     Shoulder and Hip Mobility work

Our Partners

  • crossfitjournal
  • advocate
  • tough