WOD: October 6th, 2018

WOD

Fitness
EMOM, 15 mins
3 squat cleans 65/45
2 F2S Rope Climbs

Scaled
EMOM, 15 mins
3 squat cleans 115/75
1 rope climb (F2S 2-1)

RX
EMOM, 15 mins
3 squat cleans 155/105
1 rope climb

Rowing/Body Armor/ROMWOD

1.
Rowing intervals
2 rounds:
500m row
@16 stroke pm — 2 min rest —
500m row
@20 strokes pm
— 2 min rest —
500m row
@24 strokes pm

2.
Body Armor
12-10-8-6:
Dumbbell Strict Presses (Each Side)
After Each Set: 21 GHD Hip Ext.

Followed by…

100 Band Pull-Aparts

3.
ROMWOD