Nov 2016

wod 20161129

“A:
3 laps, of:
Walking lunges x 10 reps
Banded goodmornings x 10 reps
Shoulder passthroughs x 10 reps
Burpees x 5 reps

B:
Front Squat
5-5-5-5-5-5
*Bar has to be taken from floor

C:
EMOM 20
#1 Wall Ball Shots @9/6kg
#2 Push Press @30/20kg
#3 Kettlebell Swings 24/16 kg
#4 Rowing for Calories
#5 Hand release push-up

D:
4 sets, of:
Weighted jack knifes x 10 reps
Back Extensions, on floor x 10 reps “