WOD: September 16th, 2017

METCON

Fitness
10 RFT:
10 KB OH Squats or Goblet Squats 15/10lb
2 reps of any movement below
100m run or 10/8 cal AD

Scaled
10 RFT:
10 KB OH Squats 25/15lb
2 reps of any movement below
100m run or 10/8 cal AD

RX
10 RFT:
10 KB OH Squats 55/35lb
2 reps of any movement below
100m run or 10/8 cal AD

Movements
Rope Climbs, Muscle Ups, Stone-to-Shoulder, tire flips, wall walks, 30′ HS Walk, Sand Bag Clusters,

Gymnastic/Skill/ROMWOD

1.
Skill work
10 minutes pratice, any order:
KB weighted pistols
strict ring muscle up
v-snaps

2.
ROMWOD