W.O.D. Oct 01, 2014

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Happy October!
Trivia: arrive by 7:30 to get registered and setup. We start at 8pm!
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Shoulder Taps
Eccentric Push ups
Lunges
10-15 pulls on Rower
Strength / Skill Work
A.1: Wall Walks (3 x 3 rest 1:00)
A.2: Hollow Hold (3 x :45-1:00, rest :90)
WOD
WOD: Metcon (AMRAP - Rounds and Reps)
15min AMRAP
20 OH Walking Lunge Steps 25/15
15 Cal on Rower
10 Burpees
5 TTB

Scaling:
-Lunge Steps: At a weight that you're able to maintain a locked out position for all 20 steps (10/leg)
-TTB --> V ups