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12
11
2018

wod

WOD 12.11.18

Strength:

Close grip bench press, 5-5-5-5-5

WOD:

7 rounds for time:

7 push jerks, 155/105lbs

7 over the bar burpees

Post loads and times to beyond the whiteboard.

https://www.unleashtheevolution.com/wp-content/uploads/2018/12/47103262-5a45-4cd9-93c1-09dfb24170c1.mov ****

12
10
2018

WOD 12.10.18

Strength:

Front squat, 10-10-10-10

WOD:

3 rounds for time:

30 grappling shoot throughs

21 kettlebell flip squats, 1.5/1 pood

12 toes 2 bar

Post loads and times to beyond the whiteboard.

****