WOD for Thursday, Nov 09, 2017

Accessory EMOM

Every minute on the minute for 10 min alternating:

  • ODD: 25 m Bottoms-up KB Carry
  • EVEN: Athletes choice (Choose one accessory movement for a body-part that needs work)

AMRAP 4s

AMRAP 4

  • Calories Assault Bike

Rest 1:00

AMRAP 4

  • Max 100 Meter Farmer Carries 32kg/24kg

Rest 1:00

AMRAP 4

  • Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4

  • 12 Slegdehammer strikes
  • 8 Sumo Deadlift High Pull 40kg/30kg

Extra Credit 9-11-2017

AMRAP 6
X-Band Walks x 10 steps each direction
Banded Leg Curls x 25 reps each leg
15s each Side Plank

Open Gym

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