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Wednesday 11th Oct

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Warm up
hip mobility/calfs
Wod: For time
500m run + 50 sit ups + 5 rope climbs
400m + 40 sit ups + 4 rope climbs
300m + 30 sit ups + 3 rope climbs
200m + 20 sit ups + 2 rope climbs
100m + 10 sit ups + 1 rope climbs

Upperbody ACC:
8-10 single arm KB press Right arm
15m over head walk right arm
8-10 single arm KB rows right arm
8-10 single arm KB press Left arm
15m over head walk Left arm
8-10 single arm KB rows Left arm
rest 1 min 3 working sets