11/5/15 Thursday

Performance

A1. Bulgarian Split Squat @ 30X0; 8-10 x 4 sets, rest 30sec b/w legs and 30sec after both

A2. Single-Arm Trap 3 Raises @ 2111; 8-10/arm x 4 sets, rest 30sec

A3. Banded Face Pulls; 20 reps x 4 sets, rest 30sec

 

B. Rounds of 15, 12 and 9 reps for time of:

Wall Balls (20/14)

Burpees

*This is intended to be unbroken and fast….which usually means it will hurt a lot if done correctly

 

Competition

Wod will be posted at gym