Wednesday, Nov. 29th, 2017

 

A) Warm Up

400 Meter Run or 500 Meter Row

3 rounds:
5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs
1:00 Alternating Spidermans

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

*Empty Barbell

 

B) WOD

4 RFT:

10 Pushups
15 Dumbbell Bent Over Rows each 50/35
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

Rest as needed between rounds

*This is more about accessory work than it is a Wod, focus on good form, slow and steady.