Fri 09.26

Skill/Strength

Pick 1 from each of the following catagories:

Category 1                      Category 2                      Category 3

Row Cal                          Push Ups                        Wall Balls
Run 1 Lap                       Pull Ups                         Wall Balls
DU's                                Sit Ups                           Wall Balls
KB Swing                       Box Jumps                     Wall Balls

Complete a 10 min AMRAP
Rule #1- Must do 10 Reps in sequence from each chosen exercise in each category


WOD

Trevor- Filth Sandwich

For Time:

Run/Row 1000m

50 Pull Ups
50 Squats
50 KB Swings
50 Sit-ups

Run/Row 1000m

-can break up reps