Nov 8, 2017

Thursday 2017.11.9

Warmup

100 Side Straddle Hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
Row 250m
8-10 Burpees
8-10 Med Ball over the shoulder
Then
3-5 reps per movement or as desired

WOD

5 rounds for time of:

  •  20 wall-ball shots, 20-lb. ball to 10-ft. target
  •  75-lb. sumo deadlift high pulls, 20 reps
  •  20-inch box jumps, 20 reps
  •  75-lb. push presses, 20 reps
  •  Row 20 calories

Rest 1 minute between rounds

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