11.28.17


Published November 27, 2017



PreWod

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


Strength
A) Floor Press 2 x (4-6 reps) @ 81%
Floor wipers 2 x 10
B) Strict Press 2 x (4-6 reps) @ 81%
Ring hold 2 x :30



MetCons

11.28.17

12 Rounds 1:00/:30r (18 mins)
Row x 20/15 Calories
Dubs x 40
Pull-Up x 5 & T2B x 5
*Rotate exercises working to reach target rep within 1:00. 1 point for each round completed within the time frame. Max points-12

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