Monday 11/7/16 - Pull Pull Pull

November 7, 2016

 

 

MAIN WOD

 

W: 8:00

8 Single Leg RDLs/side, light and controlled

16 Hollow Rocks

Row 250m

 

M-1: Front Squat 4-4-4-4

 

M-2: For Time:

50 Pullups

50 Calorie Row

10 Rope Climbs, 15' Ascent

Timecap: 15:00

 

Options:

 

L2:

30 Pullups

50 Calorie Row

10 Rope Climbs, modified ascent

 

L1:

30 Jumping Pull ups

50 Calorie Row

10 Rope Walk ups

 

LEVEL 1 FITNESS

 

F-1: Learn Push Jerk

3 Push Jerks every minute for 10 minutes

*Superset with 4 push ups

 

F-2: For reps:

3:00 AMRAP

10 Sandbag or medball over shoulder

10 Lateral Burpees over sandbag

Rest 1:00

2:00 AMRAP

8 Sandbag over shoulder

8 Burpees over sandbag

Rest 1:00

1:00 AMRAP

6 Sandbag over shoulder

6 Burpees over Sandbag

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