Saturday, September 30, 2017

PRE:  Movement Standards

WOD:  FG WOD 3:  Part 1:

- 60 Row-Over Burpees.  Partner does single jump ropes.  (partners must switch if the rope stops)

Part 2:

- Cal row.  Partner does wall balls (20/14).  (partners must switch if the ball hits the ground)

POST:  7 min AMRAP:  100m Sprint, 5 DB Burpee Deadlifts *Partners alternate movements.