Nov 2017

wod 2017-11-16

“A:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Ring Rows x 10 reps
Over Head Squat (stick) x 10 reps

B:
Every 2 min for 10 min, of:
Deadlift x 4 reps + Squat Clean + Front Squat x 2 reps + Shoulder to over Head

C:
EMOM 20
#1 Wall Ball Shots x 15
#2 Push Press x 15
#3 Kettlebell Swings x 15
#4 Rowing for Calories x 15
#5 Hand release push-up x 15

D:
2 sets, of:
Situps x 20 reps
Ring Dips x 10 reps
Elbow plank x 30 seconds”