WEDNESDAY 11/21

Movement of the Day:

Strict Press 5 – 5 – 5 – 3 – 3

WOD:

Round 1: Row 1000m – 30 KBS – 30 Box Jumps

Round 2: Row 750m – 25KBS – 25 Box Jumps

Round 3: Row 500m – 20KBS – 20 Box Jumps

1. Overhead Squat

5-5-10-10

Finding your 10 rep max

2. 2 Rounds

1000 meter run

Rest 5 minutes between rounds 1 and 2

3. Tabata

8 minutes of 20 seconds on : 10 seconds off (16 rounds total) of;

Jump with a two hand touch to a target 12″ above max reach.

Score = your lowest number of reps for any of the rounds

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