WOD for Sunday, Nov 12, 2017

Strength 12-11-2017

EMOM 10:
ODD Minutes: 4 Back Squats @75%
EVEN Minutes: 8-10 Ring Rows

  • Speed focus on squats.

Conditioning 12-11-2017

5 Rounds of:
40m Sled push (Moderate Weight)
Rest 60s-90s between rounds

5 Rounds of:
40m Front Rack Carry
Rest 60s-90s between rounds

5 Rounds of:
40m Sled push (lighter weight)
Rest 60-90s between rounds

  • No score. For quality.
  • Overall pace should be sustainable and aerobic. Each set consistent result

Extra Credit 12-11-2017

Accumulate:
100 Banded Leg Curls each leg
100 Banded Hip Flexor Pulls (total)

Open Gym

Make a note of your achievements in 'Open Gym'

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