WORKOUT OF THE DAY, SEPTEMBER 14TH 2016

WOD:

#Fortitude

EMOMx30

Odd: 15 Cal Row (10 Cal on AirDyne/Ski Erg)

Even: 15 Burpees

**Remember this WOD (just like ALL LCF WOD’s) can be scaled to each and every athlete.  Don’t cherry pick!… but rather come on in and take this WOD on head on with your fellow athletes.  

CASHOUT:

Up to 7rds of:

1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

UnLoaded Scaled Cashout:

1-3 rds:

5 Ring Rows (1 second at top/1 second at botom) + 5 Dips (1 second at top/1 second at botom)

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