Nov 2019

wod 20191112

A:(7)
3 sets, of:
Alt Box Step-ups x 16 reps “24/20
Bird Dogs x 12 reps
Straight Arm Plank :60 sec

B:(FBB, UNITALERAL)
3 sets, of:
Suite case Dumbbell Bulgarian Solit Squats x 5/5 reps @22.5/15kg x 2
Weighted Dumbbell Box Step Over x 10 reps @22.5/15kg (single dumbbel)
Alt Single Arm Hang Clean & Jerk x 10 reps @22.5/15kg

C:(CROSSFIT)
For time, in teams of 2:
Row 5000 meters
Every time you switch:
Syncronised Burpees x 10 reps