23
Nov
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