Thursday, 25 November WOD

Happy Thanksgiving!!! 0900 Training time only

Warm-up

  • 2:00 Row –then– 2 Rounds
    • 10 Kip Swings
    • 10 Step Ups
    • 10 Plate strict press (5lbs plates)
    • 10 Inverted Rows
  • *Spend 5-10 minutes over muscle up and hspu practice and warm up!

METCON

  • For time:
    • 45/40 Row Calories
    • 35 Single Dumbbell Box Step-ups, 70/50 lbs
    • 30 Strict Handstand Push-ups
    • 15 Muscle-ups
    • Dumbbell Farmers Carry, 70/50 lbs, 50 yd
    • 15 Muscle-ups
    • 30 Strict Handstand Push-ups
    • 35 Single Dumbbell Box Step-ups, 70/50 lbs
    • 45/40 Row Calories

40 Minute Time Cap

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