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 

        

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