WOD: Thursday 10/8/15
Warm-up:
- 2m of Jump rope
- shoulder stretches w/bands
- 10 x overhead squat
- 10 x sots press, if capable (if not 10 x strict press)
- 15 x ring rows
Strength/Skill:
- 15m of Muscle up skill work (this is a great time to work on pull-ups if you don't have them yet!)
Metcon: 3x (NOT FOR TIME!)
- 400m Run
- 30 x sit-ups (try the GHD!)
- 10 x strict chin-ups
Additional strength work:
- 8/8/6/6 Dumbbell bench press
- 7/7/5/5 Dumbbell row