WOD – 10-5-16

WARM-UP
1 min stations x 2 of each
AB
singles
row
200M run

STRENGTH
Build to 5rm Weighted Pullup
No pull-ups = 5×3 negatives (31A3)

WOD
5×3 Min Amrap
5 Russia KB swings – heavy
7 HRPU
9 Air Squats
-rest 1 min