WOD 10.7.14

10/7 Tuesday
Warm up
Run 1 lap
10 Primal pull throughs with push up
10 walking leg swings ( aggressive, activate those hammys )
10 hollow rocks
10 ring rows (tight core)

Strength super set
4×8 Narrow grip bench press
4×6-8 strict chest 2 bar pull ups (use band if needed, no jumping chest to bar..

EMOM 20 min
Min 1: sprint 1 lap
Min 2: 7 toes to bar 7 heavy wall balls Remaining time max double unders
Min 3: rest
Score =total number of double unders at 20 min

worked up to 185 x 8 and then got 195 x 4
52 dubs for the wod…maybe averaged 15 seconds per round for dubs…need to learn to not do my 3 single startup


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