Nov 2019

wod 20191124

A:(6)
3 sets, of:
Air Squat x 20 reps
Star Plank :20/20 sec
Double Under Pactice :60 sec

B:(WL, CLEAN, FRONT SQUAT, SNATCH, BACK SQUAT, ETC)
Every 3 min, for 12 min of:
Back Squat x 10 reps @40/30kg
Dumbbell Box Step ups x 30 reps @22.5/15kg

C:(CROSSFIT)
4 rounds (in teasm of 2), of:
Dumbbell Farmers Carry x 60 meter @22.5/15kg x 2
Syncronized Plate Ground to over head x 10 reps @20/10kg
Deadlifts x 15 reps @80/55kg
Row @20 cal

* buy in/out 20 syncronized Devlis Press @15/10kg