10/17 Friday

Warm up 

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Battle ropes

WOD

5 rounds of:

1 minute max effort battle ropes

1 minute rest

1minute max effort double unders

1 minute rest

Saturday

TEAM 

Partner warm up

Partner carry

Plank push ups

Plank lateral jumps

Wheelbarrow