WOD

November 16, 2016

Warmup 
Pushup Complex
Crossover Symmetry 
20 Strict Pullups
15 Dips
30 GHD Situps
40 Double Unders
Supermans 
Foam Roll

(0:00-10:00)
3 Rds
10 Ring Dips
20 GHD Back Extensions
10 Bent Over Barbell Rows 95/65

(17:00-20:00)
Max Strict Pullups

(25:00-32:00)
7 Min AMRAP
25 Push Press 45/35
50 Air Squats 
75 Double Unders 

 

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