30
Nov
12012018
Warm-up:
2′ Pigeon Stretch each side
then
3′ AMRAP
Light DB “DT”
12 DB DL
9 DB HPC
6 DB PP
Strength:
Find 1 RM Strict Press
Met-Con:
3 RFT:
20/15 Cal Row
20 Box Jump Overs (24/20)
20 DL (Rx: 185/135, Scaled: 155/115)
Compare to 10202018.
Endurance WOD (10 am):
For Time:
5x:
500m Row
20 HSPU
15 Box Jump Overs (24/20)
10 KBS
5 DL (Rx: 185/135, Scales: 135/95)
1 Legless Rope Climb (sub Rope Climb with legs, or Rope Climb Down/Up Progression x 3)