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11 November 2019

11
Nov

11 November 2019

 

Warm-up:  W. Alabama Run then: 3 Sets: 10x Push up with rotation, 3x Wall walks, 8x Knees to Elbow. 

Strength: Push Press: 9-7-7-5-3 (sets of 7 at same weight, increase after every other set). 

Stamina: 4 Rounds, not for time: 50m DB Bear Crawl, 12x Weighted Strict Pull up, 3x Rope climb. 

WOD: 4 Rounds for time:

  • 30x Double Unders (60 Singles)
  • 20x Kettle bell swing (55/35)
  • 10x Pull up 
  • Run the Block

Cool Down: 12:00 EMOM: Max Effort on Assault or C2Bike 0:20, Rest 0:40

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