Nov 2017

wod 20171130

“A:
2 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Pull-ups x 5 reps

B:
Every 2 min for 10 min, of:
Strict handstand Push-up x 5 reps
* Pike handstand on box or elevated push-ups

C:
“”DIRTY 30″”
For Time:
Box Jumps x 30 reps
Chest to Bar Pull-Ups x 30 reps **
Kettlebell Swing x 30 reps
Front Squats x 30 reps
Toes to Bar x 30 reps ***
Push Press x 30 reps
Deadlifts x 30 reps
Wallballs x 30 reps
Barbell Facing Burpees x 30 reps
Double-Unders x 30 reps
* Time Cap 30 min
** Pull-ups, RIng Row
*** Knee Raisers

D:
3 sets, of:
Hip Thrusters x 12 reps
Back extensions (hands by the side of the body) x 15 reps
Banded push-downs x 50 reps”