Tuesday (2021OCT12)- WOD

Focus:

3 Rounds for Quality

10 Weighted Step Ups w/ Slow Negative

3/3Candle Stick Roll to Pistol

1 Pistol Negative to a 1sec Pause in Bottom

 

WOD:

3 x 5mins AMRAP w/ 1min Rest in Between

4 Muscle Ups

6 Alt Pistols 

8 KB Swings 32/24kgs

 

Finisher:

3 x 100m Sprint On Rower

Go All Out on each 100m.