Wednesday 11-29-17 C

Wednesday, November 29, 2017

Find A Friend To Warm Up With

500m Friend Run With Your Friend

+

5 Rounds With Your Friend

10 Ring Rows

20 DB Strict Press @warm up weight

40 Du's / Su's

- Split reps evenly b/w you and your friend

 

Skill Work

BB S2OH

BB Deadlift

 

12 Min EMOM of
Min 1: 2 Rope Climbs or 4 Lying Rope Pullups
Min 2: 30 Sec Hollow Hold
Min 3: 35 Du's

+ Rest 3 min

10 Min AMRAP of
5 S2OH @115/75
10 Deadlifts @115/75
15 Box Jump Step Downs @20/16

 

Score: Total rounds and reps of amrap

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