WOD

November 10, 2017

Warmup
500m Row
10 Ring Dips
30 Hollow Rocks 
1:00m PLank

Skill
20 Min EMOM
Minute 1 - 15/10 Cals on rower or AB 
Minute 2 - 5 Squat Cleans 155/105
Minute 3 - 9 No Pushup burpee over the bar 
Minute 4 - 7 S2O

 

WOD

7 Min AMRAP
7 Hang Snatch 75/55
7 OHS

 

 


 

 

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