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

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