Wednesday October 3rd

Running (on your own time, preferably 3 hours before or after your WOD)
Option 1: Run 3 to 5 miles
Option 2: 2 x 1 mile run, 2 x 800m run

WOD:

Level 1 -

Every minute on the minute for 10 min:
odd - 10 Overhead Squats
even - modified HSPU

Level 2 -

Every minute on the minute for 10 min:
odd - 6 Overhead Squats - 155/105
even - 3 Ring Handstand Pushups, or 5 Deficit Handstand Pushups

Mobility:
SMR Calves - 2 min ea
Static Calves - 3 min ea (90sec straight leg, 90sec knee bent)
Shoulder Internal Rotation - 3 min/ea
SMR External Rotators (armpit and side of shoulder girdle) - 3 min ea