Nov 2017

wod 20171122

“A:
2 sets, of:
Bear Crawl x 10 meters
Burpees x 5 reps
Push-ups x 10 reps

B:
4 rounds, of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds
Then
10 sets, of:
1 hollow / arch swing + 1 kipping Pull-up

C:
RO 17.2 “”Bring The Bell””
#1
Burpees to plate x 10 reps
Doubble Unders x 50 reps*
Goblet Squats x 25 reps
#2
Burpees to plate x 10 reps
Doubble Unders x 75 reps*
Overhead Lunges x 25 reps

#3
Burpees to plate x 10 reps
Doubble Unders x 100 reps*
Kettlebell Snatch alt. 25 reps
* Single under = 3 x DU
Time Cap 15 min

D:
Bullet proof Shoulders #2
Banded Pull-apart x 15 reps
Skapula Handstand Push-ups x 10 reps
Sidelying rotorcufs x 10/10 reps
Shoulder flyes to 45 degrees above shoulder x 15 reps
Wall walk x 10 reps”