Please note: Monday, Oct. 12, we are on a normal schedule, including a 6:30pm WOD.  (No Foundations next week.)
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3 Rounds, on 2 mins
– 25 MB Rotations
– Plank remainder of time
1 min rest

w/partner
50 Ring Rows
50 Push Ups
100 KB Swings
100 Air Squats
One works, one runs 200. When runner comes in, switch and pick up the rep count.

with continuous clock:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 (strict) Pull-Ups
15:00 – 50 Thrusters (45/33)
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run
Goal is to complete the exercises in 5 mins allotted.
If finished sooner, rest.