WED30NOV2016

WOD

For Time:
1000m Row
30 6″ Target Burpees
30 KB Swings (70/55)
800M Run
30 KB Swings
30 Target Burpees
1800M Assult Bike

Extra

Strength
A) 12 min. to find max 3 rep Push Jerk
-Drop to 80% of today’s max and complete 20 reps AFAP from ground

B) BS: 5 sets at 85% of last week’s 5rm for the day
*rest no more than 3 min. b/n the start of each set””

Skill
A) On Rings, for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

B) 4 min. Reverse Tabata – Parallette L-sit hold

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