WOD 11.24.20
Strength:
Shoulder press, 5-5-5-5-5
WOD:
Amrap in 13 minutes:
5 back squats, 225/155lbs, (off the rack)
7 burpees
9 abmat situps
Post loads and rounds to beyond the whiteboard.
WOD 11.23.20
Strength:
Deadlift, 5-3-1-1-1
WOD:
4 rounds for time:
40 Double unders
20 Medball slams, 50/40lbs
Post loads and times to beyond the whiteboard.
WOD 11.22.20
Strength:
Barbell bent over row, 8-8-8-8-8, (palms down, earn weight with technique)
WOD:
Amrap in 15 minutes:
5 elevated feet ring rows
10 ring dips
20 box jumps, 24/20 inches
Post loads and rounds to beyond the whiteboard.
