Thursday 11.24.16

9:00 AM Workout Only

WOD 1 – AMRAP 12 Ladder Up

100 Meter Row

10 Russian Swings (70/53)(53/44)(44/35)

200 Meter Row

20 Russian Swings

300 Meter Row

30 Russian Swings

etc….

WOD 2 (30-20-10) 12 Minutes Time Cap

Wall Balls (20/14)(14/10)

Alpine Climbers

Slam Balls (50/40)(40/30)(30/25)

Jump Lunges

WOD 3 – MAX REPS x 3 ROUNDS

Min 1 – Front Squats (115/95)(95/65) (65/45)

Min 2 – DUs/SUs

Min 3 – Pull ups/RRs

Min 4 – Rest