WOD – 24/11/22

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