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Thursday’s WOD

11/14

L2


Warm up
2 Rounds
10 Lunge palloff press
10 Plank to Pike on Rower
10 Wall Angels

Skill
Strict Press
5,5,5,5,5
Work to a heavy set of 5 over 5 sets

WOD
For Time
100 Double Unders
30 Alternating DB/KB Step Ups (35/20)(24/20)
30 HR Push Ups
80 Double Unders
24 Alternating DB/KB Step Ups
24 HR Push Ups
60 Double Unders
18 Alternating Step DB/KB Step Ups
18 HR Push Ups
Cap at 16 minutes

L1

4 rds for time of:
20 box step ups
15 hanging knee raises
10 burpees

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