WOD 22.11.16

PERFORMANCE

STRENGHT

A. 10-8-6-4-2

Bench Press**

Supinated Strict Pullups

Ring Dips

*Rest 1 min btw supersets

**Climbing Weight

 

CONDITIONING

B. AMRAP10

30 Rope Jumps

15 KB Swings

30 Rope Jumps

10 T2B

30 Rope Jumps

5 C2B Pullups

FITNESS  

STRENGHT

A. 10-8-6-4-2

Slow Pushups

Supinated Ring Rows

Box Dips

*Rest 1 min btw supersets

 

 

CONDITIONING

B. AMRAP10

30 Rope Jumps

15 KB Swings

30 Rope Jumps

10 K2E

30 Rope Jumps

5 Jumping Pullups

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