Wod Sunday 10/23/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

 3.     Wod:

Minute 0 – 15

Work up to a heavy 5 Deadlifts

Rest 5 minutes

Minute 20-35

3 Rounds for Time

  • 400 M Run
  • 20 Target Burpees 8”

Rest with any time left over

Minute 40-50


Pick a skill you want to work on.

You should have at least a 1:1 work to rest ratio.

For the 3 rounds scale the run and the burpees if needed.  You should have at least 5 minutes of rest before your skill work.

Option 1:

  • 200 M Run
  • 10 Target Burpees 8”

Option: 2

  • 300 M Run
  • 15 Target Burpees 8”



Posted in WOD

3 thoughts on “Wod Sunday 10/23/16

  1. 225
    First ring muscle-up!

    Thanks, CC and Mick, for the coaching on this over the past few months. And thanks, Charlie, for the tip this morning that made it all click!


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