WOD: October 12th, 2017

METCON

MS Intervals
Option 1
Rowing
1km, 800m, 600m, 400m, 200m
…rest 2 mins between each row…

Option 2
SkiErg
1km, 800m, 600m, 400m, 200m
…rest 2 mins between each row…

Option 3
Running
1km, 800m, 600m, 400m, 200m
…rest 2 mins between each row…

Option 4
AD
50 cal, 40 cal, 30 cal, 20 cal, 10 cal
…rest 2 mins between each row…

*PIck 1 and stick with it. Score each interval.

Gymnastic/Skill/ROMWOD

1.
3 Rounds
10 strict pull ups
8 Deficit HSPU (choose deficit)

2.
ROMWOD