Wednesday November 29th

Strength:

Back Squats 5,5,5,5 building

WOD:

For time

21-15-9 of DB Thrusters with 400m run after each round

Rx 35/25 L2 25/15 L1 20/15

Met Con

3x 20 Band Walk 3×15 DB eadlift, 3×15 Goblet Squats

WOD:

Dirty Thirty For time:

30 Box Step Ups 20″

30 Jumping Pull-ups

30 KB Swings

30 Walking Lunges

30 Ab Mat Sit Ups

30 Push Press

30 Sub Good Mornings

30 Wallball

30 Burpees

90 Sus