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WOD November 29th -Half as Hard

Strength/Accessory work- Pendlay rows 4 x 5 reps: Use moderate weight that gives some resistance but allows you to do all 5 reps explosively.

Core Work:  L-sit using KB’s, try to accumulate 30 seconds x 4 rounds, with a minute-90 seconds rest between. If unable to do these, try hanging knee raise holds for same amount of time.


WOD – For Time

Round 1

Run 800 (Row 1000 if inclement weather)

20 Burpees

30 TTB

Round 2

Run 400 (Row 500)

10 burpees

15 TTB

(Time Cap 20 min)



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