Wednesday: 110216 (2-3)

Posted: October 30, 2016 in WOD

Warm-up:

Strength: (Pick One) Work up to @9 RPE
Back Squat:
Front Squat:
Paused Back Squat:
Reverse Lunge:

MetCon: (Pick one from each group)
4 Rounds:

1. Gymnastic: (Pick One) Work up to @8 RPE
Chinup:
Muscle-up:
Neutral-Grip Pullup:
Pullup:
Ring Row:
2. 400m Run
3. 90% of above Strength Exercise

Comments
  1. Paulo Santos says:

    Strength:
    Back Squat: 255×5 @9 RPE (+1 from lst time)

    MetCon:
    4 RFT:

    6 Neutral-Grip Pullup (+1 from last time)
    400m Run @8.2 MPH
    5 reps (235#)

    19:59 minutes

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