November 2017

And on the coldest day of November we have running planned. Dress warm or feel free to sub in rowing or assault bike!

Skill WOD

Spend 10 minutes working on Handstand Push Ups or 30 Handstand Push Ups for time.

WOD

400 M Run
10 Ring Dips
1 Arm Overhead DB Walking Lunge (30 Steps)
4 Rounds
    *Remember NO dropping of the DBs*

Drive

0-4:00
400 M Run
40 Air Squats
Max Strict Pull ups
4:00-8:00
400 M Run
40 Air Squats
Max Push ups
8:00-12:00
400 M Run
40 Air Squats
Max Sit ups
2 Rounds
*score is total pull ups, push ups and sit ups
Lunge your way to the next movement