Thursday WOD 11.15.18

Thursday WOD 11.15.18

Thursday WOD 11.15.18

WARM UP

Running drills

Shoulder warm up

50 band pull apart

30 band pass through

3 rounds

WOD

50 walking lunge

50 hanging knee raises

For time

Every break switch movements

Lunges are done outside

For time:

12 Strict pull ups

Run 800 meters

9 Strict pull ups

Run 400 meters

6 Strict pull ups

Run 200 meters

5:30pm Barbell class

50 Snatch w/ empty bar FT

Bench Press 5-5-5-3-3-3-2-2-2-1

Strict weighted pull up

Max set between bench press set

Use moderately heavy weight across.

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