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21 November 2018

21
Nov

21 November 2018

21 November 2018 – Wednesday

Warm-up: 800m Row then 3 Rounds:  10 Hand Release Push-ups, 10 Scap Hollow Holds, 20 Slamballs over Shoulder

Strength: Strict Press 5X5 AHAP (each set is the same weight)

10 Double Unders after each set

Stamina (don’t post on board): 4 Rounds, Not for time: 15x HSPU, 10x Weighted Chin-up, 20x Arc Ball Slams

WOD:

7 Minute AMRAP:

7x Dumbbell Hang Power Clean (35/20)

7x Dumbbell Burpees

Rest 3:00

7 Minute AMRAP:

7x Dumbbell Thruster

7x Toes to Bar

 

Cool Down: 5 Sets Wall Sits:  1:00 on/off

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