Friday 12/1 WOD


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PEFORMANCE 
A1. CG Bench Press @ 20X1; 3-4 x 3 @ Moderate Effort ; rest 60 sec
A2. Bent Over Row @ 20X1: 6-8 x 3; rest 60 sec

+

2 sets @ 85-90% High Effort:
50 DU
25/18 Cal Ski
25 Box Jumps
25 Burpees to 6'' Target
25 Russian Swings @ 70/53#
25/18 Cal Row
50 DU 

Rest same time as work 

 

FITNESS:
A1. DB Bench Press @ 20X1: 4-6 x 3; rest 60 sec
A2. Bent Over Row @ 20X1: 6-8 x 3; rest 60 sec
+
2 Sets @ 85-90% High Effort:
50 DU/100 Single Unders 
25/18 Cal Bike
25 Box Jumps
25 Burpees to 6'' target
25 Russian Swings @ 53-60/35-44#
50 DU/100 Single Unders
Rest same time as work


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