Monday November 21st

Strength: Dips –  Weighted, strict, banded, holds on ring

WOD: “Tavern”

For Time 500m row then, 21-15-9 of OHS, C2B

Rx 95/65, L2 75/55 L1 65/35

METCON:

3×20 Band Walks, 3×20 Barbell Squats, 3×10 BackwardMed ball Toss (use 15 # ball)

WOD – 3 rnds of 1 min each max reps with 1 min rest btw rounds

Push press,

Cal Row,

Jumping Pull Ups