November 18, 2016

(WOD)
6 SETS @ 80% AEROBIC:
250/200m Row
50m Farmers Walk
200m Run
5 Strict Toes-to-Bar
30 Double Unders
10 Burpee Box Jump Step Downs (24/20)
…Rest 1 min…

(SUPPLEMENTAL)

A) COMPLETE 4 SETS:

Clean + 3 Jerks @ 70-75%

B) PUSH PRESS

4×4

…Rest 2:30…

(BURN)
1 mile Assault Bike
1 mile Run
25 No Push up Burpees
1 mile Run
20 No Push up Burpee Box Jumps
1 mile Row
15 Burpee Box Jump Overs