FRIDAY OCTOBER 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) L-SIT (P-BARS)
3) HANDSTAND HOLD

WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 MUSCLE UPS / MOD: 3 RING ROWS + 3 RING DIPS
10 DB SNATCHES 55/35

COOL DOWN