Monday November 21st, 2016
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Category: WOD

Monday November 21st, 2016

Warm up-

500m Row


3 Rounds

5 Med Ball Cleans

7 Push UPs

9 DU’s



3 Rounds

50 WB 20/14

50 Burpees

100 DU’s

Post WOD-

3 sets

3 Strict weighted pull ups + 3 strict pull ups+ 3 Kipping Pull ups

*Try and hand on to the bar through the whole complex

*Use a band for strict or cut reps to 2 instead of 3

100x Ab Mat sit ups

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