Tuesday, November 14, 2017

Posted by on Nov 14, 2017 in WOD | 0 comments

PreWOD – 3 Rounds

  • 200m Run
  • 5 Strict Chin-Ups/Ring Rows
  • 10 Pushups
  • 10 Walking Lunge Steps

Strength – Thruster 5-5-3-3-1-1. Perform a set every 90 seconds. Intent is to build up in weight.

DO NOT DUMP BAR

WOD

4 Rounds

  • 21 Front squats 95/65
  • 15 Burpee Box Jumps 24/20
  • 9 Chest-to-Bar PullUps

Time Cap: 20 minutes

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