Crossfit
A) 8 min alternating gymnastics/strength EMOM:
1) 4-10 STRICT hspu + 2-3 touch and go squat snatches @70-75%
2) rest
B) 4×3 min on 3 min off:
Row 250m-15 erg burpees-max front rack lunges in remaining time (95/65lb)
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
