TRAIN LIKE THERE IS NO FINISH LINE

WOD

November 23, 2016

Warmup
Good Mornings
500m Row
20 Russian Twists
4 Dive Bombers
10 Strict T2B

3o GHD Situps
1:00m Plank
20 Ring Rows

Skill
4 Rds
10 Bent Over Rows with Dumbbells - Use bench or box for stability (10 on each side)
10 Strict Pullups
10 Pistols 
20 Hollow Rocks

WOD
14 Min AMRAP
20 Plate Plunges 45/25
20 Russian Twists
200Ft farmers Carry (down and back) 2/1.5
15 Plate Ground to Overhead
20 Abmat (Plate behind head to press in the upright position)

 


 

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