WOD: October 17th, 2017

METCON

AMRAP 3
18 Overhead Squats (Fit:15lb) (SC:45/35) (RX: 75/45)
18 Burpee Over the Erg or Barbell
Max Calorie Row, AD or SkiErg
Rest 3:00
AMRAP 3
15 Overhead Squats (Fit: 25/20) (SC:65/55) (95/65)
15 Burpee Over the Erg or Barbell
Max Calorie Row, AD or SkiErg
Rest 3:00
AMRAP 3
15 Overhead Squats (Fit:30/25) (SC:85/75) (RX: 115/80)
15 Burpee Over the Erg or Barbell
Max Calorie Row, AD or SkiErg
Rest 3:00
AMRAP 3
12 Overhead Squats (Fit:35/30) (SC:105/85) (RX: 135/90)
12 Burpee Over the Erg or Barbell
Max Calorie Row, AD or SkiErg

Gymnastic/Skill/ROMWOD

1.
5RNFT
15 Ring Dips
15 Hip Extensions

2.
5 mins
Practicing DU’s or Power Jumps

3.
ROMWOD