Nov 2017

wod 20171129

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

B:
EMOM 7 minutes, of:
Hollow/arch swings in pull-up bar x 5

+

EMOM 5 minutes, of:
Static hold (hanging in hollow) from a pull-up bar x 20 sec

C:
Christina
AMRAP 20 min, of:
Pull-ups x 9 reps*
Squat Cleans x 9 reps
Kettlebell Swings x 9 reps
Toes-to-Bar x 9 reps **
Push Press x 9 reps
Burpees x 9 reps
* ring rows
** knee-to-elbows, hanging knee raisers

D:
2 sets, of
Z-press x 10 reps*
Bent over Barbell Row x 20 reps
* Strict press sitting on the flor”