WOD for Sunday, Nov 19, 2017

Conditioning 19-11-2017

Run 400 meters
Rest 30s

  • Goal is consistent times across all sets. Pace yourself to allow this.

Accessory 19-11-2017

3 Rounds of:
1a) DB Neutral Grip Bench Press x 10. Rest 30s.
1b) 1-Arm DB Rows x 10 ea. Rest 30s.
1c) Russian Twists w. a plate x 20. Rest 30s.

  • Tri-set with minimal rest periods.

Extra Credit 19-11-2017

100 Banded Pushdowns
100 Banded Pull-aparts
100 Banded Leg Curls

Open Gym

Make a note of your achievements in 'Open Gym'