November 19, 2019

November 19, 2019

10 minute clock : 

3 line shuttle run x 2 

20 alternating v ups

20 glute bridges 

5 strict pull ups/negatives


partner wod
for time :
150 medicine ball sit ups 20/14
100 calorie row
30/20 bar muscle ups 

notes :
- rx+ - ring muscle ups
- level 2 - 50/40 chest to bar pull-ups
- level 3 - 50/40 jumping pullups
- 18 minute time cap. 
- rest 5 minutes before next wod.


partner wod 
for time :
50 handstand pushups
100 calorie row 
150 med ball sit ups 20/14

notes :
- rx+ - strict handstand pushups
- level 2- dumbbell push press (50/35)
- level 3 - dumbbell push press (35/20)

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