WOD: Tuesday 10/6/15
Warm-up:
- Roll out lower back/hips
- Band stretches for shoulder/chest
3 rounds:
- 10 x strict press
- 150m row
- 30 x single unders
Strength/Skill: 6 sets (superset movements)
- 3 x Strict Press
- 4-8 x Strict Chin-ups
Metcon: 3 x Intervals (45s on/15s/off)
- Hand-release push-ups
- Double Unders
- Ring/bar rows
- Sit-ups
Cash-out: accummulate 2m in a handstand and 1m in an L-sit