Thursday, November 21st

Main – WOD

Ring Rows (No Measure)

6 sets of 10 second holds:

Bottom of ring dip
Top of the ring dip

You may use a band for assistance. Alternate between up and down sets. 2 heats will be used to allow for a short break between sets.

What the KETTLEBELL!! (Time)

For Time Using A Single Kettlebell:

200m Farmer Carry, then…

1 Arm KB Snatch
Walking Lunges in Front Rack Position
Rx =
53/35 (Or similar weight using DB)
Front Rack Lunges

Rx+ =
Overhead Walking Lunges with KB

Time Cap = 15:00


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