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WOD Friday 11.25.16

Level 1
With a Running Clock
15 Minutes To Establish a 5 Rep Max Back Squat (VIDEO)
When The Clock Reaches 17:00…
4 Rounds For Time
100 Meter Suitcase Carry L-Arm 53/35#
12 L-Arm Overhead Walking Lunge 53/35#
100 Meter Suitcase Carry R-Arm 53/35#
12 R-Arm Overhead Walking Lunge 53/35#
 
Level 2
With a Running Clock
15 Minutes To Establish a 5 Rep Max Back Squat
When The Clock Reaches 17:00…
4 Rounds For Time
100 Meter Suitcase Carry L-Arm 70/53#
12 L-Arm Overhead Walking Lunge 70/53#
100 Meter Suitcase Carry R-Arm 70/53#
12 R-Arm Overhead Walking Lunge 70/53#
 
Optional Work
90 Seconds Max Muscle-Ups
Rest 90 Seconds
90 Seconds Max Handstand Pushups
Rest 90 Seconds
60 Seconds Max Muscle-ups
Rest 60 Seconds
60 Seconds Max Handstand Pushups
Rest 60 Seconds
30 Seconds Max Muscle-Ups
Rest 30 Seconds
30 Seconds Max Handstand Pushup

November 24, 2016 | WOD | 0

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