Nov 2017

wod 20171120

“A:
2 sets, of:
Air Squats x 15 reps
Xiaoping x 9/9 reps
Handrelease push-ups x 10 reps

B:
Every 30 second for 9 minutes, of:
2 single unders + 1 double unders + 2 single unders

C:
For time in teams of 2, of:

Clean-and-Jerks x 30 reps

Then
Strict Handstand Push-ups x 36 reps*
Row x 36 cal
Hang Power Clean x 36 reps
Bar-Facing Burpees x 36 reps
Overhead Squats x 36 reps
Pull-ups x 36 reps**
* Pike push-ups, push-ups
** Ring rows

D:
2 sets of:
Banded Hamstring Curl (laying on your stomach) x 20 reps
Couch Stretch x 30/30 seconds “