Friday November 30th

Part 1: Movement Prep

Part 2:

3 rounds of:
Max reps of strict pull-ups (without dropping)
Max reps of shoulder presses (without stopping),
Max-calorie row in 30 seconds
Max L-Sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Notes: 36 min WOD with lots of rest built in, max out on each attempt. Total for each exercise.

METCON

3 Rounds of Max reps of Ring Rows(without stopping), Max DB Press(without stopping), Max Cal Row in 1 min, Max Knee raise from rack (waist high knees)