November 9, 2018

STRENGTH/SKILL

Back Squat 3-3-3-2-2 (increasing load, rest 2 min)

Kettlebell Front Rack RNT Split Squat 4 × 4-6/each leg rest 60 sec

WOD

11 min Continuous Grind

  • 100’ Reverse Sled Drag

  • 10 Pull Ups

  • 10 Wall Balls (20/14)

  • 10 GHD Sit Ups

  • 100’ 2-arm Dumbbell Overhead Carry (choose a moderate weight for you)

*Sustain for the whole 11 mins. Start slow and build your pace as you go if you feel good.