WOD For October 01

Warm-up ()

Warm-up (No Measure)

Warm up: 5 min EMOM 10/8 cal row + max squats slow pace Mobility 5 Rounds PNF Lat Stretch 5 seconds compression 7 seconds stretch

Strength ()

Pulling movement (Max reps)

Muscle up OR rope climb OR Pull up practice 15 min working on technique and refining skill

Metcon ()

Metcon (Time)

Time trial 3km row Goal= maintain a consistence yet uncomfortable pace throughout 3km while still having enough in the tank to sprint last 250m