WOD 11.25.19

Strength:

Front rack stationary lunge, 14-14-14-14-14, (7 each leg)

WOD:

3 rounds for time:

45 Wallballs, 20/14lbs

3 rope climbs, (L3 legless)

Post loads and times to beyond the whiteboard.

WOD 11.24.19

Strength/speed:

In teams of 3-5, 12 minute amrap:

Reverse sled drag, 20yards, +180/90lbs

WOD:

5 rounds for time:

20 dumbbell hang power clean and jerks, 50’s/35’s

400m run

Post distance and time to beyond the whiteboard.

WOD 11.23.19

In teams of 3-4, accumulate as much distance as possible in 13 minutes:

40y Farmers carry, 212/140lbs , (20y out/20y back), (106’s/70’s)

WOD:

3 rounds for time:

21 medball slams, 50/40lbs

15 candlesticks

9 bar muscle ups, (bar>jumping bar>bench dip x2)

Post distance and times to beyond the whiteboard.

HAPPY TRIBESGIVING!