Friday 10/18/2013 WOD
Warm up
“Fun with Plates”
Dynamic Stretches
Training (Met-Con)
“Coach has gone Cray Cray”
10 Min EMOM
Odd 10/12 Wall Balls (20/14) (30/20)
Even 10/12 Cal Row
5 min rest
10 Min AMRAP
10 Thrusters (95/65) (115/80)
10 Ring dips
1 stair run
Scale options
Scale weight on ball
Scale weight on thrusters (75/45)
We will allow bands to be used on ring dips for the next 4 weeks.
Every 2 weeks you will look to decrease band size.
2013 10 17
EMOM 10 lb ball
AMRAP 55 lb
#deadforfriday
3 rounds + 14 @95lbs
4 rounds plus 15 #25. Great WOD to end the week. First time doing ring dips w/band. Triceps are killing me but I’m not going back to push ups.
3 rounds + 11 reps @ 95lb
3 Rounds + 8 @ 75lbs