WOD for 04 NOV 2016

0500 and 1140 at the Fred.

 

Warm Up:

Complete as many rounds as possible in 8 mins of:

Row, 250 m

6 Single Arm Kettlebell Thrusters

4 Kettlebell Windmills

2 Turkish Get Ups

 

Strength:

7 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

WOD:

For time:

50 Air Squats

40 Hand Release Push-Ups

30 GHD Sit-ups

20 Chest-to-bar Pull-ups

10 Snatches, 185/135 lbs

 

Hmm, that weight may be excessive.

One thought on “WOD for 04 NOV 2016

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