Nov 2019

wod 20191104

A:(7)
3 sets, of:
Quad Crawl x 10 + 10 meters
Yoga Push-ups x 7 reps
Bird Dogs x 16 reps

B:(CROSSFIT)
4 Rounds for time, of:
Row x 500 meters / Assult Bike @20/16cal
Over head Squat x 15 reps @50/35kg (Goblet Squat @24/16kg)
Rest 3 min

7 Rounds, of:
Ring Dips x 7 reps (Hand release Push-ups)
Bar Muscle-ups x 3 reps (Chest to bar/Pull-ups/Ring rows)
Rest 3 min

5 Rounds for time, of:
Wall Balls x 15 reps @9/6kg
Power Cleans x 15 reps @40/30kg