2020 Nov 18

WOD
Core
10min AMRAP for Quality (on coaches count)
8/side Paloff Press
8 V-Outs
8 Pause Tuck Crunches (2sec at bottom, 2sec at top)
10 KB Weighted Russian Twist L+R=1 (12/8)

Conditioning
Every 4min for 20min (5rounds)
50 Double Unders
400m run OR 500m row OR 1000m bike OR 2min Mountain Climbers
Max Rep Strict Pull-Ups

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Meng
12 days ago

Total 44 reps strict pullups

Kriz
12 days ago

It was a nice and relaxing day 😁
10JPUs each round for conditioning.

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