Tuesday November 14th, 2017
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Category: WOD

Tuesday November 14th, 2017

Warm up-

1.) 2 Min Easy Bike, Row, Ski

2.) Stretch

2 Min Deep Squat

:60 Banded Front Rack Stretch

3.) 10 AS

10 Push Ups

10 Goblet Squats

10 PVC Pass Throughs

*Prep for WOD

WOD-

3 Rounds for Time:

8 Thrusters 155/105

25/20 Cal Assault Bike

*Rest 2 Minutes between Rounds

Upon completing the 3 rounds, rest 5 Mins

3 Rounds for Time:

6 Bench Press 205/125

25/20 Cal Row

*Rest 2 Min Between Rounds

*All Out Sprint efforts, Score it total Time -5 mins

Post WOD-

1.) 5 rounds

:15 HS Hold

:15 Ring Support Hold

2.) 3 Rounds

10 Ring Dips

10 Strict/Kipping HSPU

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