20151001

Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility

Strength
Push Jerks
3-3-3-3-3


WOD

20  minute EMOM

Odd: Minutes 15/10 calorie row

Even: 4 Pull ups + 6 Push ups + 8 squats

(Scale the calories and reps if needed)