11/17/15 Tuesday

Performance

A1. Turkish Get-Up; 2/arm x 4 sets, rest 45sec

A2. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec

-or 2-3 Rope Ascents,

A3. Prone Chest supported DB Row; 15-20 reps x 4 sets, rest 45sec

+

10 MINUTE WORKOUT, In teams of two with one person working at a time, breaking up the reps however you choose (with the exception of the double unders).

50 Double Unders Per Person

50 Shoulder-to-Overhead (115/75#)

50 Pull-Ups

AMRAP Burpee Over the Box (20″ Box) in remaining time

*Score is total burpees

 

Competition

Wod will be posted at gym