11/19/19

Every 3 Minutes Complete 6 Deadlifts for 5 Sets
*You can drop and reset quickly between reps if you prefer

Then…..

Black/Blue/Grey WOD

7 Rounds For Time of:
7 Strict Pull-Ups (strict with Bands) (Ring Rows)
7 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
14 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*21 Minute Time Cap

November “Cool” Board

***Make some goals for yourself for November

– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *