Friday 10/20 WOD


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PERFORMANCE & FITNESS:
'Sustain Train'' 
30 Min @ 85-90% effort
30 sec Row
30 sec walk
30 sec Ski
30 sec walk
30 sec Bike
30 sec walk

PERFORMANCE
A. SKILL EMOM x 16 Min:

  1. Ring MU
  2. HSPU
  3. Rope Climb
  4. Pistols

# ALL work here quality reps >>non taxing >> under 30 sec

B. Squat Clean - Start @ 60% of 1RM and add 10# each min to MFD  
+
C. ''Arrested”
8 Min AMRAP:
3 Thrusters @ 95/65#
3 Toes to Bar 
6 Thrusters @95/65#
6 Toes to Bar
9 Thrusters @95/65#
9 Toes to Bar
12
12...etc




FITNESS
A. Squat Clean - Start @ 60% of 1RM and add 10# each min to MFD  
B. “Arrested''
8 Min AMRAP:
3 Thrusters @ 75/55#
3 Toes Thru Rings
6 Thrusters @ 75/55#
6 Toes Thru Rings
9 Thrusters @ 75/55#
9 Toes Thru Rings
12
12....etc
+
C. SKILL EMOM x 16 Min:

  1. Ring/Bar MU or Pronated Pullup
  2. HSPU
  3. Rope Climb
  4. Pistols 

# ALL work here quality reps >>non taxing >> under 30 sec


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