161010 – WOD

WOD

Skill: Rope Climbs

WOD: 3 RFT:

1000m Row/800 Bike
5 Rope Climbs
50/30 Push-ups

(27′ TC)

Cool-down: 5min Squat Hold

StrengthWOD

WOD: 10 RFT:

3 BSQ 80% 5RM
3 Towel PLU/2 one arm PLU
ME Front Hold

Cool-down: 5min Squat Hold