WOD – Sunday, October 1st 2017 – Conditioning

Swole Sunday
4 sets
8 trap raise – per arm (40×1)
12 banded tricep oh extensions
:30 ring plank

Power WOD
EMOM x 12
1 = 13/11 cal row
2 = 10 bbjo
3 = 13 KB swings
*add 1 more rep from last week