Friday: 092217 (3-11)

Posted: September 21, 2017 in WOD
Tags: ,

Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Weightlifting/Monostructural/Gymnastic:
MetCon:

AMRAP 10:

2 Front Squat (90% of 1RM)
200m Run
5-10 Ring Dip

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Comments
  1. Paulo Santos says:

    2 Front Squat @165#
    6 Ring Dip
    200m Run @10MPH

    12:39 minutes

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