WOD 9/16/15

16 Sep

em>Wednesday September 16,192014

minion-Happy-Halloween-wishes
Volunteers needed** Step-up and offer some help. We need ideas, and support to make this years Party a BLAST!

SKill / Strength

5 Min Muscle-Up Management / Development

EMOM for 5 Min: 5 Ring Muscle-Up Transitional “Jump-Through”

EMOM for 5 Min: 5 Horizontal Ring Row (holding false grip)

EMOM for 5 Min: 5 Ring Dip

WOD:

Row / Bike Calories
Thruster 95#/65#
Pull-Up

21-15-9 RFT (15 Min Cap)

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