Sunday 10.21.18

Sunday 10.21.18
Pre: Bench Press (2×10, 2×5, 2×3)
2×10@70%, , 2×5@80%, 2×3@90-93%
WOD: Metcon (AMRAP – Reps)
EMOM 20
– 20 hollow rocks
– 8-12 ring push-ups (elevate feet if possible) scale with regular or box pushups
– Row/bike :45 seconds for calories
– 4 eccentric pull-ups (base time on the decent on proficiency level with pull-ups)

Score is total calories on the bike/rower