WOD – Saturday 11/16

Spend 2 minutes in Z1
Then, 4 min AMRAP
10 push-ups
10 kip swings
10 ring rows
25’ bear crawl

Banded shoulder and rotator cuff prep

Bench press –
Start at 70% and jump 5% each set

Thrusters (45/35#)(35/20#)
Complete 12/10 cals AB after every round
Intended stimulus – go for broke here. Try to hold on to the bar as long as you can. Each round ends with a row for half the number of calories. For example, round 1 is 50 empty bar thrusters, 50 sit-ups and 25 cals on the rower.

*if you drop an empty bar, you have to start the set all over again.

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