Tuesday, Nov. 28th, 2017

 

A) Warm Up

200m Run

:45 Slow Row
:45 Active Spidermans

:30 Medium Row
:30 Push-up to Down Dog

:15 Fast Row
:15 Air Squats

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Find
a 2 Rep Max Jerk

C) WOD

4 Min Amrap
15-12-9
Wallballs 20/14
Chest to Bar Pull-ups
Max Cal Row with Time Remaining

4 Min Rest

4 Min Amrap
15-12-9
Wallballs 20/14
Toes to Bar
Max Cal Row with Time Remaining

4 Min Rest

4 Min Amrap
15-12-9
Wallballs 20/14
Pull-ups
Max Cal Row with Time Remaining