Tuesday 11/29/16 - Show Up for the Team

November 29, 2016

MAIN WOD

M-1: 6 Minutes @ Easy Pace:

10 Russian Kettlebell Swings + 5 KB Deadlifts

25' Inchworm

15 Hollow Rocks

25' Bear Walk -or- Handstand Walk

 

M-2: Deadlift 1RM

--20:00 Time Cap--

 

M-3: In Teams of 3:

15K Assault Bike


*Recommendation: Short Burts + Quick Transistions (250m at a time/1:00 intervals) 

*If there are not enough bikes, Row 5K in teams of 3

*25:00 Time Cap

 

FITNESS CLASS

F-1: Push Press
3-3-3-3-3 (5 Challenging Working Sets)


F-2 TABATA

DB Thursters

Rowing

DB Snatches

Burpees

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