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Tuesday Nov 14

Warm up-
3 Rounds:
10 Press
10 Back Squats or Lunges
10 Hollow Strict Ring Rows

pick 1

Strength (14.5 min)
Back Squat
4min to warm up to weight-
6 Rounds:
In a 30sec window- Max Reps @ 70%
*Rest 1:30 btwn sets*

Endurance
15min Ladder-
2-4-6-8-10-12-14...

Back Rack Reverse Lunges 115/85
TTB (Mod: Medball V Up)
*100m Run Btwn Rounds*

WOD-
13min AYCE:
7 Thrusters 155/105 (-135/85)
30 Dubs/FR/60 Singles
15 CTB Pull Ups (+7 Bar Muscle Ups)

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