Wednesday November 25th WOD

Warm up:  10 minute coach-led circuit

 

WOD prep:  Builds and skill work

-15 minutes

Conditioning:  For time (20 minute time cap)

-15 Squat cleans, 155/105, 135/85, 115/65

-30 Toe to bar

-15 Thrusters, 135/85, 115/65, 95/55

-30 Box jumps, 24/20”

-15 Muscle-ups (sub Ring or bar dips)

-30 STO 115/75, 95/55, 75/35

-15 burpees

-30 DU’s (sub 90 singles)

-30 pull-ups

-100-yard alternating (walking) lunges

Post:  400m walk/jog + foam roll