Monday, November 21st WOD

Warm up:  3 minute bike followed by 10 reps of air squats, ring rows, push ups, OH walking lunges, ring dips and GHD sit ups

 

 

BB work:  Push jerk at 90, 95 and 5RM

Back Squat 5 at 90, 95 and 5RM

 

EMOM:  Every minute for 16 minutes

1:  2 (heavy) Curtis P complexes

2:  2, 15’ Rope climbs (sub :20 pull ups)

3:  2 (heavy) Bear complexes

4:  :20 Bike (maintain cadence)

Post:  Yoga series x 5