11.21.17


Published November 20, 2017



PreWod

Warm Up
400 m run
2 Rounds
Singles x 20
PVC Pass through x 10
Ring Rows x 10
Push up through x 5

Strength
A) Floor Press 5 x avg reps of wk 2 (6-12 reps) @ 91%
Floor Wipers 5 x 10 (5L/5R)
B) Strict Press 3 x avg reps of wk 2 (6-12 reps) @ 91%
3 x 8 Ring Dips



MetCons

11.21.17

3 3 min rounds w/ :30 sec rest
DL x 6 (155/105)
HPC x 6
Push Press x 6
Remaining time max effort double unders
*Score is total dubs completed in 3 rounds

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