WOD…Nov 14th…10-15-20!

By November 13, 2014 wod No Comments

Strength – 20 min– Max weighted Pull-up (record heaviest single pull) – Max Strict HSPU – Max push-up…Scales are as follows: Max reps of banded pull-up or ring row (3 attempts) – Kipping HSPU or on the box – max reps (3 attempts) – scale push-ups as needed.

WOD

15 min AMRAP

10 – Alternating arm KB snatch – 24/16K (5 per arm)

15 – Burpee box jump – 20/24”

20 – Wall ball – 20/14#

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