Thursday October 3rd: Double WOD Thursday

Warm up:

500 m row/400 m run

15 ring dips

15 burpees

15 front squats with PVC/15# bar

WOD 1:

Run 400m x 4

1:1 work:rest ratio

WOD 2:

10-9-8-7-6-5-4-3-2-1

Ring dips

Burpees

Front Squat (135/95) (115/75) (95/55)