November 4, 2019

November 4, 2019

12 minute clock : 

3 line shuttle run 

20 shoulder taps R/L in push up plank

5 inch worms (1 push up no air squat)

10 lateral box step ups 30/24 (or challenging height) R/L


partner wod

for time :
50-40-30-20-10
calorie assault bike / standing on erg (damper 10)
100-80-60-40-20
hand release push ups

for time :
50 front squats 115/85
 
-1 minute rest when you drop or break longer than 1 breathe
-in a few sets as possible

- RX+: 135/95
- level 2: 95/65
- level 3: 75/45

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