THURSDAY NOV 19th

WARM UP
Tabata 20 sec work 10 sec rest, Alt movements 3 X
-Jump Rope su/DU
-Burpees
– Mountain Climbers
-Superman

SKILL
EMOM 14 MIN
*ODD MIN
5 / 3 X STRICT PULL-UPs
(adv Weighted)
* EVEN MIN
5 / 3 X HSPU (Adv deficit)

WOD FOR TIME

50 Sit ups
25 Hand Release Push ups
100 DU

40 Sit Ups
20 Hand Release Push ups
75 DU

30 Sit ups
15 Hand Release Push Ups
50 DU

20 Sit Ups
10 Hand Release Push Up
25 DU

10 Sit Ups
5 Hand Release Push Ups
10 DU

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