Crossfit
A) 8x 30 secs on 30 secs off alternating between:
1) strict pushup or strict HSPU
2) Choose between: ring rows/kipping pullups/bar MU
B) 6 rounds for time:
Run 200m-12 front squats (115/75lb)-22 lateral hops over the bar
Rx-Plus
135/95lb
Today's WOD
Saturday, November 14th 2020
Outdoor WOD
Geoff B-Day WOD
Buy in: 39 pushups
Then 11 rounds of:
12 box jumps (24/20”)
3 Db overhead squats (50/35lb)
9 Db push jerks
(Stick with same arm for one full round. Switch arms on consecutive rounds. One arm will do an extra round)
Buy out:
19 single arm alt Db devils press
81 burpees over Db
DOB: 11/12/1981
