November 7th, 2014

021

Just a reminder that all day time classes on Friday including noon class will take place at Mill St.

Today’s WOD

5 min EMOM: 1-3 muscle ups OR transition drills OR 3-5 pull up work

+

5 min AMRAP

10 Russian KBS @ 1.5/1.0

10 Step ups

100m row

REST 3 min

5 min AMRAP

10 walking lunges (5/leg)

5 V-ups (touch  toes in V position)

100’ farmers carry (45/35 per hand)

 

Trainer’s Tips: muscle up/pull up work to start. 2 simple short AMRAP’s, keep moving, keep pace high

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