Wods

Nov 20

By November 19, 2018No Comments

Fitness & Performance Program
Warm Up
3:00 Bike or Row

2x
10 SA DB Arnold Press (5/arm)
10 DB Floor Press
20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)

Then:
10 Min Window:
21-15-9
Push Press 115/75
Ring Row
*AMRAP Cal AB in remaining time.  Score = Cals
-5 min rest
10 Min Window
21-15-9
Ring Dips
Box Step Overs 24/20 w/ 50/35# DBs
*AMRAP Cal Ski in remaining time.  Score = Cals