7th November 2019

WOD WOD, November 8, 2019

20.4….ish

Warm-up
30 Second x reverse grip passive hang
10m Inch worm walk out
10 x Shoulder taps
10m Stiff leg bear crawl
100m slow jog
Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 minutes

30 x Box Jump/Step up
15 x S2OH
10 x Goblet squats OR Pistol if have

Rx 50/35kg & 24/16
RX Plus : Add 3 x Muscle ups each round

OPTIONS:

BJ : Reduce height
BB : Reduce Load
GS : Reduce Load

Necessities
Post-WOD accessories
AMRAP 10 – M4M w/ buddy
6 KB RDL (1sec pause just off floor)
10 Push ups
14 Banded seated row

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