October 5, 2017

WOD

I. Strength
Turkish get up
5 sets of 4 each arm with KB or DB – work up to a comfortable where you can maintain form.
II. Metcon
8min EMOM
Odd: 10 Ring Dips
Even: 12 OHS (95/65)
-Rest 2min-
7min AMRAP
20 AKBS (32/24)
20 Plate Russian Twists (45/25)