Monday, November 7, 2016

 In WOD

Warm Up:  Complete 3 Rounds

10 Sit Ups

10 Butt Kickers

10 Air Squats

10 Pull Ups

Weightlifting:  Deadlift

Take as much time as needed to build to a 1 Rep Max (15-20 Minutes

Strength:  Push Press

2 X 5 @ 60%

2 X 3 @ 65%

1 X 3 @ 70%

Gymnastics:  Max Effort Ring Pull Ups

WOD:  4 Rounds For Time of

10 Pull Ups

10 Shoulder to Overhead 95/65

20 Weighted Walking Lunges 45/25

20 KettleBell Swings 53/35

20 Wall Balls 20/14

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