Nov 2017

wod 2017-11-07

2 sets, of:
Banded Goodmornings x 10 reps
Hollow / Arch Swings x 10 reps
Burpees x 5 reps

Every 2 min for 12 min, of:
Deadlift x 8 reps

AMRAP 20 min, of:
Strict Pull-ups x 3 reps *
Push-up, hand release x 6 reps **
Wallballs x 9 reps
* Scale down with ring rows, scale up with Strict chest to bar
** Scale down to knees, Scale up with Handstand Push-ups

Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps