Friday November 25th, 2016
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Category: WOD

Friday November 25th, 2016

Warm up-

400m Row

3 Rounds

50 SU’s

5 Ring Rows

2 Wall Walks

10 Hollow body rocks



A.) Push Jerk

*Build to a heavy single from the rack

B.) Barbell Cycling

3 sets of 10 Push Jerks 135/95

*RX+ 155/105


Mainsite workout

(25 Min CAP)

4 Rounds

Lunge 100m

Run 300m

RX+ 20# vest or Carry a WB

100m Lunge = Down and Back 6x


Post WOD-

Calf and Quad Smash with a foam roller

Pick a weakness and spend 5-10 minutes on it!!



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