WOD for Tuesday, Nov 19, 2019

Strength 19-11-2019

1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.

1b) Strict Pull-ups: 4 x 6. Rest 60s.
Options: Band Resisted Pull-ups, strict, self-assisted, ring rows

Conditioning 19-11-2019

AMRAP 18:00
21 Calorie Row / 1 x Stairs
15 Box Jumps w. step down @61/51cm
9 Toes to Bar
21 Overhead Squats @42.5/30kg
Rest 60s after each completed round.

Extra Credit 19-11-2019

'Rusin Triset' x 2-3 rounds. No rest.
1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done
Foam Roll Lats x 60s each

Open Gym

Make a note of your achievements in 'Open Gym'