Tuesday, November 29th WOD

Warm up:  Group stretch followed by Tabata Bike, jump rope and row

-2 minutes per (allow transition time)

-2x10 push up and KB Deadlift

Bench and DL (20 minutes)

-5 at 65, 75 and 85%

-Performed as a couplet

LV. A Conditioning:  CrossFit Mainsite workout 11/09/2016

Complete as many rounds as possible in 10 minutes of:

-10 Handstand push ups

-20 Calorie row

-30 Single leg squats (aka pistols, alternating)

LV. B Conditioning:  Complete as many rounds as possible in 10 minutes of:

-5 Handstand push ups

-10 Sit ups

-15 Calorie row

-20 (assisted) Pistols

LV. C Conditioning:  Complete as many rounds as possible in 10 minutes of:

-5 Push ups

-10 Sit ups

-15 Calorie row

-20 Air squats (narrow stance if possible, using rig for assistance)