Wednesday, November 23rd, 2016

November 23, 2016

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1

 

Level 3:

Toes to Bar

Overhead Walking Lunges, each leg (45/25)

 

*55 Calorie Row Cash-Out

 

Level 2:

Knee Tucks

Overhead Walking Lunges, each leg

 

*55 Calorie Row Cash-Out

 

Level 1:

AbMat Situps

Walking Lunges, each leg

 

*55 Calorie Row Cash-Out

 

 

 

Inland Valley Strength

 

Strength:

Every 2mins. for 12mins.:

1 Push Jerk + 2 Split Jerks

(3secs. pause in receiving)

 

Strict Press

3-3-3-3

 

8mins. EMOM:

Odd: 8 Strict Pull-Ups (add assistance or resistance to target 8reps)

Even: 8 DB Push Press

 

 

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