WOD October 6, 2017 (Friday)

Skill Work: Alternating Pistols & HSPU
EMOM 6 minutes 4 alternating pistols
3 hand stand push ups

Weightlifting: Back Rack Lunge
E2MOM 12 minutes 6 Back Rack Lunges at 40-45% of 1 rm

WOD:
3 Rounds with 1 minute on each station:
-Two arm dumbbell front squat 50/35 lb
-Double unders
-Two arm dumbbell push jerk 50/35 lb
-Calorie Row
-AB Mat Sit ups
-Rest
Today’s workout will be scored in the same manner as the famous CrossFit workout “Fight Gone Bad”. Count your total number of reps accumulated at all stations to arrive at a single number.

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