November 16, 2016

(WOD)
A) 4 x 5 Deadlift (dead stop each rep)
…Rest 2-3 minutes…

B) 5 ROUNDS FOR TIME:
50m High Sled Push (70/50)
50m Low Sled Push
15 Russian KB Swings (70/53)
…Rest 1-2 min…

(SUPPLEMENTAL)
A) AMRAP 1 min- Strict Muscle Ups
…Rest 2 min. Repeat  x 3 sets…

B) ASSAULT BIKE
30 seconds on/ 30 seconds Slow Spin x 28 Sets

…Rest/walk 3 min every 8 sets…

(BURN)
COMPLETE 4 SETS:
400m Run
40 cal Row
30 Double Unders
20 Wall Balls
…Rest 1 min between sets if needed…