WOD - Nov 21, 2018

A. Front squat - build to heavy double in 10 mins
B1. Flutter kicks - 40x3
B2. Russian twists - 40x3
+
For time:
20 KB snatches (10/side) @ 70/55#
20 Box jumps @ 30/24”
20 T2B
20 KB swings @ 70/55#
20 HSPU
20 KB OHS (10/side)
20 Push ups
20 KB lunge (10/side)


Sport
A. Rowing
500m starting @ 2k pace
*every 30 sec. increase pace
-rest 1 min-
x3
-rest 5 mins-
x2 sets total
B1. Pallof raise - 10/side @ 31X1 tempo x3
B2. Front rack KB walk - 100ft x3