Monday, Oct. 3, 2016

Reunited with Libby and Chris on Sunday at Maui Polo. We miss you!

100316 WOD

A. OTM 9:00

1- 0:45 Row

2- 0:45 Russian step-ups

3- 0:45 front plank

B. Back squat – DELOAD

40% x 5

50% x 5

60% x 5

Superset wth 3 x 12 glute hip bridges

C. Four rounds for time:

5 muscle-ups *

10 front squats (135/95)

30 double-unders

*Scale 5 strict pull-ups + 5 strict ring dips

Metcon by Outlaw CrossFit

>>On-ramp

Four rounds for time:

5 ring rows

10 goblet squats with kettlebell or 10 air squats

60 single-unders