WOD – 24/11/22
November 20, 2022
Warm Up – See White Board/Coach
Strength:
00:00 – 10:00:
Every 2 minutes x 5
3 Back Squat @ 80%
WOD
A) For time:
500m Row
-At 4 mins on the clock begin…
B) AMRAP 10:
10/8 Cal Row
20 Goblet Squats 24/16kg
10 Pull Up’s
20ft SA Overhead KB Carry 24/16kg
-Rest 2 mins-
C) AMRAP 3:
Max Pull Up’s
Score – A) Time, B) Rounds + Reps, C) Total Reps