THU20OCT2016

WOD

Mobility
Accumulate 2 minutes hanging on rig, w/ rig post on middle of back
Roll Quad with Barbell for 2 minutes.
Accumulate 2 minutes in perfect squat, use rig post for support.

Skill
4 Sets, alternating:
1 Legless Rope Climb or 5 Strict Pullups
12 Band Tricep Extensions

Conditioning
8 min AMRAP:
10 KB Snatches (35/53)
20 Abmat Situps
30 Double Unders

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