Monday, November 5, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, then 3x: 10 BB bench press, 5 easy ring rows, 5 burpees, 15 jump rope

SOD

3 x 10^ Bench press & 3x 5^ Pull-ups (Mod with 5-6 x 2 slow Negatives)

WOD

6 Rounds: For reps (24 min)
1:00 Calorie row
1:00 Burpees
1:00 Double unders
1:00 Rest
*Use the rest to calculate your round score. WOD score is cumulative over all 6 rounds.