Mon WOD 11.19.18

Mon WOD 11.19.18

Mon WOD 11.19.18

WARM UP

EMOM for 6min

Alternate between

3-5 Strict pull ups 5-10 Strict push ups

Run 100m

*3,2,1…go min1

3-5 Strict pull ups then 5-10 Strict push ups

Min2 run

WOD

With a partner

Min 0-4 Double Unders

*switch every 10 reps

Min 4-8 Sandbag carry (front carry) *switch every 40m

Min 8-12 S2O w/ 45# bar

*switch every 20 reps

Then

Deadlift 5-5-5-5-5

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