WOD Fri Oct 8

Strength

Strict Handstand Ring Dips / Push-ups

Based on Unbroken Sets From Week 1:
5-9 = 3-3-3
10-14 = 5-5-5
15-19 = 7-7-7
20-24 = 9-9-9
25+ = 11-11-11

Work

“Freddy Goes Surfing”

21-15-9
Kettlebell Swings @ 32/24
Burpees

Directly into…

3 Rounds:
400m Run / 500m Row / 1200m Echo Bike
21 Burpees

Home

15-12-9
Russian Dumbell / Kettlebell Swings
Burpees

Directly into…

3 Rounds:
400m Run / 2 Minutes Any Machine
15 Burpees