WOD: October 24th, 2017

METCON

Fitness
AMRAP 4:
21 Calorie Row, AD, or SkiErg
21 Burpees
21 Jumping C2B Pull-ups
rest 4 minutes
AMRAP 4:
15 Calorie Row, AD, or SkiErg
15 Burpees
15 Knee Raises
rest 4 minutes
AMRAP 4:
9 Calorie Row, AD, or SkiErg
9 Burpees
9 Jumping Pull-ups

Scaled
Fitness
AMRAP 4:
21 Calorie Row, AD, or SkiErg
21 Burpees
21 Jumping C2B Pull-ups
rest 4 minutes
AMRAP 4:
15 Calorie Row, AD, or SkiErg
15 Burpees
15 K2E
rest 4 minutes
AMRAP 4:
9 Calorie Row, AD, or SkiErg
9 Burpees
9 Jumping Pull-ups

RX
Fitness
AMRAP 4:
21 Calorie Row, AD, or SkiErg
21 Burpees
21 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
15 Calorie Row, AD, or SkiErg
15 Burpees
15 Toes to Bar
rest 4 minutes
AMRAP 4:
9 Calorie Row, AD, or SkiErg
9 Burpees
9 Pull-ups

Gymnastic/Skill/ROMWOD

1.
Gymnastics, tabata
20 Secs hollow rock hold
10 Secs Superman Hold
— 30 sec rest —
8 rounds
*Tabata means 20 seconds of all-out exercise followed by 10 seconds of rest.

2.
ROMWOD