WOD
Friday Nov 9th, 2018
WARM UP & MOBILITY
4-7min Follow the Coach
WOD
Metcon (No Measure)
Dumbell: 35/25
4min AMRAP:
7 Dumbell Push Ups
14 Dumbell Renegade Row
14 Dumbell Mountain Climbers
1:30 Rest
4min AMRAP:
5 Dumbell Hang Power Clean
7 Dumbell Push Press
25m OH Dumbell Carry
1:30 Rest
4min AMRAP:
6 Dumbell Floor Press
8 Dumbell Bent-Over Row
25m Dumbell Farmers Carry
1:30 Rest
4min AMRAP:
4 Dumbell Lunges
8 Dumbell Romanian Deadlift
10 Dumbell Front Squats
1:30 Rest
4min AMRAP:
5 Toes to bar
5 Chin Ups
25 DU’s /50 SU’s
1:30 Rest
4min AMRAP:
4 Burpees High Jump
8 V-Sit Ups
1 Suicide Sprints (lineas verdes)
1:30 Rest
4min Time Cap
750m Row @10w/8w