Tuesday Nov 29th WOD
Happy Birthday Montrell...aka T!
Strength: Deadlift 4x10 @ 65-70%
Conditioning: 15min AMRAP
3 Deadlifts (225/185)(205/155)(185/135)
2 Bar Muscle ups/ Chest To Bar Pull ups
12 Alternating DB Step ups (45/25)
29 Double Unders
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See AllStrength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
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Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
430
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