Thursday 11/12/15

Strength:
Back squat
“Bring Sally Up”

*Don’t go so heavy that you can’t get through the majority of the song.

WOD:
5 min AMRAP
6 burpees
40 ft bear crawl
6 goat baggers (53/35)
40 ft bear crawl

– Rest 2 min –

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft jog
10 supermans

– Rest 2 min –

5 min AMRAP
40 ft backward bear crawl
20 KB swings (53/35)
40 ft backward bear crawl
20 air squats

*Score for rounds and reps

Unloaded:
6 rounds
Tabata KB swings

6 rounds
Tabata plank hold

6 rounds
Tabata burpees

6 rounds
Tabata mountain climbers

*Score for total reps

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Posted on November 11, 2015, in WODs. Bookmark the permalink. Comments Off on Thursday 11/12/15.

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