WOD for Friday, Nov 30, 2018

Strength 30-11-2018

1a) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top

1b) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
– Class does floor press

Jones Bones

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra Credit 30-11-2018

Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM

Open Gym

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