WOD: September 19th, 2017

METCON

Fitness
5 RFT:
20 Cal Row or 20/15 Cal AD
10 Thrusters (45/35)

Scaled
5 RFT:
20 Cal Row or 20/15 Cal AD
10 Thrusters (85/55)

RX
5 RFT:
20 Cal Row or 20/15 Cal AD
10 Thrusters (115/80)

Gymnastic/Skill/ROMWOD

1.
5 RFT:
8-10 strict pull ups
8-10 parallette or plate deficit HSPU (choose deficit)

2.
ROMWOD