Thursday, 21 Nov WOD

Warm Up

A) 1 Round

400m Row

10 Wall Balls (Light)

300m Row

10 Wall Balls

200m Row

10 Wall Balls

100m Row

10 Wall Balls

B) 2 Rounds

100m Sprint

1 min rest

10 Burpees

1 min rest


5×5 Strict Shoulder Press @75% 1RM


With a Partner:

8 x 200m Run (alternating runs)

16 Unbroken Pull-ups (8/8)

16 Unbroken Wall Balls (8/8)


8 x 200m Row (alternating Row)


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s