WOD 18.10.18

PERFORMANCE

STRENGTH/SKILL

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press x Each Arm

10 Single Arm Upright KB Row x Each Arm (Heavy)

10 Strict Dips

10 Single Arm Ring Rows x Each Arm



FINISHER

2 SETS

20 Tuck-Ups

:30 Hollow Hold

20 AB Mat SitUps

:30 Elbow PLank

20 Flutter Kicks

-Rest as needed.


FITNESS

STRENGTH

DEADLIFT

4-4-2-2-1-1 (2.1.1)

*Climbing Weight


CONDITIONING

5 SETS FT:

2 Wall Walks

4 Burpee DB Deadlifts

16 AB Mat Situps