WOD 11/19/16

PRE CLASS WARM UP

1000m Row
50 Jumping Jacks

METCON

10-1

Deadlift (135/95)
Bench Press (135/95)
Clean (135/95)

ADVANCED

“Linda”

10-1

Deadlift (1.5 bodyweight)
Bench Press (Bodyweight)
Clean (.75 Bodyweight)

POST CLASS

800m group med ball run

** Pass the medicine ball through the group along the route. No one can hold the ball for more than 5 seconds. Any drop is a 5 burpee penalty for the group **

One thought on “WOD 11/19/16

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s