11/6/2019 - WOD A

Strength/Skill
ON A 8:00 RUNNING CLOCK...
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Workout
PARTNER WORKOUT
IN TEAMS OF 4...

AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES
Cal Bike

*Each Partner starts on different stations and rotate during the rest.


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Take 15 mins to foam roll stretch and mobilize

11/6/2019 - Boot camp


Workout
EMOM x 18 MINUTES
MIN 1 - :45 Row*
MIN 2 - 15 DB Push Press
MIN 3 - 10 Box Jump Overs

*Try to keep row below 28 Strokes Per Minute


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