Wod 4th October 2016

04 Oct Wod 4th October 2016

Warm Up+ Mobility.

2 Rds

10x Pass Overs
5x Ring Scap Activation
15 sec HS Plank
FR High Elbows

Test: 15 mins to establish 10 RM Push Press

Work Capacity:

Competition+ Performance:

“For Time
10-1
Burpees
20-2
Hollow Rocks”

Fitness:

“For Time
10-1
Burpees
20-2
Hollow Rocks
(scaled as needed)”