Nov 2017

wod 2017-11-06

“A:
2 sets, of:
Pull-ups x 5 reps
Push-ups x 10 reps
Air Squats x 15 reps

B:
4 sets, of:
Kettelbell Overhead Squats, use 2 kettlebells x 10 reps
* focus on shoulder stability

C:
Syncronized “”Regionals style”” team wod
For time, of:
Medball Thrusters x 30 reps
Burpee over medball x 30 reps
Lunges with medball x 30 reps
Medball Thrusters x 20 reps
Burpee over medball x 20 reps
Lunges with medball x 20 reps
Medball Thrusters x 10 reps
Burpee over medball x 10 reps
Lunges with medball x 10 reps
* The entire class forms a line and does the excercies syncronous on coachs command

D:
2 sets, of:
Hammer Curl x 15 reps
Couch stretch x 30+30 sec
Hamstrings stretch x 30+30 sec”