Member Monday
October 31, 2016
11.2.16. WOD
November 1, 2016

11.1.16. WOD


4 Rounds of:
1a) Wide Stance Goblet Squat x 8 reps. Rest 30s.
1b) 1-Arm KB Rows x 10 ea. Rest 30s.
1c) Plated Alphabets x 1 set each round. Rest 30s.


5 Rounds of:
Run 400 meters
15 T2B
Rest 2:00

Rx+:(6/3 Ring Muscle-ups per rd)
L3: (10 T2B)
L2: (Knee lifts)
L1: (Sit-ups)
*Score = slowest split

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