WOD FOR OCTOBER 9, 2018

A)

4 Rounds:

25ft samson stetch

7 Ring pull ups OR 3-5 Muscle ups

25 Double unders Or 1 minute of double under attempts

B)

FOR QUALITY:

2 Rounds

8 second back bridge hold

8 second supinated grip hang on pull up bar

20 sec Handstand hold

C)

8 Minute AMRAP:

8 Thrusters (95/65) *1 sec pause at the top of each rep

8 Box jumps (24/20)