WOD 02.10.2016 Wednesday

Accessory

6 min EMOM

  • 6 Pistols (3/leg, focus on technique, scale to your progression)
Partner WOD

14 min AMRAP

  • 4 Rope Climbs
  • 40 KBS, 53/35#
  • 40 Box Jumps, 24″/20″
  • 20 DB GTO, 45/30# dbs each hand
  • 20 Muscle-ups (1:1 bar mu, c2b or strict pull-ups)

* Partition as needed

Individual WOD

12 min AMRAP

  • 2 Rope Climbs
  • 20 KBS, 53/35#
  • 20 Box Jumps, 24″20″
  • 10 DB GTO, 45/30# dbs each hand
  • 10 Muscle-ups (1:1 bar mu, c2b or strict pull-ups)