WOD

November 17, 2016

 

Warmup
500m Row
Good Mornings
Squat Therapy
Pushup Complex
4 Dive Bombers
20 Pushups
15 Chin Ups
400m Run

Skill
Back Squats 
70% x 2 x 5
75% 2 x 3
80% 2 x 3

WOD
Every 4 Minutes for 20 Minutes
25 KB Swings 1.5/1
20 Power Wallballs
15 Pullups
10 No Pushup Burpee (don't let chest touch the ground, arms stay straight)

 
 

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