WOD Monday 20161017

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Want more time to work on skills and drills? We are now offering extra Open Gym time at 3:30pm in Mondays and Wednesdays! Use that time for mobility work, gymnastics progression practice, barbell position work and lifting, or extra conditioning work on the Rower or Assault Bike.

PreWOD
3 Rounds NFT
5 Tempo Pull Ups
5 Tempo Push Ups into 30sec Plank Hold

WOD
12min AMRAP
250m Row
20 Push Press 135/95
10 Front Squats 135/95