Monday 11/27 WOD


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Mon:
PERFORMANCE
A.Front Squat @ 20X1- Build to a tough 2 in 12 Min

B1. Weighted Ring pullups @ 40X0: 2-3 x 5; rest 60 sec
B2. DB Z Press @ 40X0: 4-6 x 5 : rest 60 sec 
+
EMOM x 20 Min @ High Effort:
1. 15 Wall Ball @ 20/14 >> 12" Feet ( low riders stay at 10-11'' Feet:)
2. 12/8 Cal Bike
3. 9 DB Power Cleans @ 45-50/35#
4. 6 Burpee Box Jump Overs @ 30/24#

FITNESS
A1. Weighted Ring pullups @ 40X0: 2-3 x 5; rest 60 sec
A2. DB Z Press @ 40X0: 4-6 x 5: rest 60 sec 
B. Front Squat @ 20X1- Build to a tough 2 in 12 Min
+
EMOM x 20 Min @ High Effort:
1. 15 Wall Ball @ 14/10 >> 12" Feet ( low riders stay at 10-11'' Feet:)
2. 12/8 Cal Bike
3. 9 DB Power Cleans @ 35-40/25-30#
4. 6 Burpee Box Jump Overs @ 24/20#


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