Tuesday- October 1, 2013

warm up

450m run

then...

5 pull ups

10 push ups

15 squats

8 pass throughs

6x

WOD

10 shoulder to OH (135lbs/95lbs)

5 pull ups

5 rounds

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed