Workout of the Day October 21, 2014


werktober day 3.jpg
werktober day 2.jpg

Gymnastics- Scap or strict pull-up

Strength- Push Press 3 RM

Skill Transfer/Olympic-

WOD: “Dumbell Franlindrome”

21-15-9-9-15-21

DB Thrusters

Pullups/Ring Rows (can scale up to CTB)

** when you flip from 9-9 the order of exercises changes. So it is 9 pull-ups.. into 9 more pull-ups to start the next sequence


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