WOD November 11th, 2019

Updated: Nov 11, 2019


Strength:

Push Press 4x10


Ring Dips 4x10


HERO WOD:


Three AMRAPs in 16 minutes AMRAP in

4 minutes

5 Hang Squat Snatches (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes


Then,

AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes


Then,

AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lb)












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