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8 November 2016

8
Nov

8 November 2016

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Tuesday November 8, 2016
Find the HERO WOD(s) YOU WANT TO DO FOR FRIDAY. PLEASE TAKE TIME TO REVIEW THESE BRAVE WARRIORS THAT MADE THE ULTIMATE SACRIFICE.
Warm-up: 3 rounds, 200m Row, 3x Wall Walks or Handstand Walk practice
Then…
5:00 SLOWWWWW Bearcrawl Shoulder activation
Strength: Set a new Pushpress 1 Rep Max, from the rack
WOD: 4×4 minute rounds, 1 minute rest (20 minutes total)
Dumbbell Complex 
7 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans
3 Dumbbell Thrusters
15 Wallball 20/14
Each Round is worth a total of 30 points, 4 min AMRAP for max points, rest 1 minute, report scores and continue

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