November 1, 2016 

November 1, 2016

Warm Up-

2 Minute Jump Rope

3 RNFT:

5 Strict Pull Ups/Ring Rows

10 Alt Spidermans

10 Jumping Air Squats

Strength-

None

WOD-

EMOTM for 24 Minutes:

1st: 15/12 Cal Row, ADV=20/15

2nd: 15 Wall Balls

3rd: 10 C2B Pull Ups, ADV= 15

4th: 50 Double Unders