Crossfit
A) 4x 38/30 calorie row
Rest 2 minutes after each interval
B) 15 minute alternating EMOM:
1) 10-20 kipping toes to bar
2) 15-20 heavy kb swings (62/44lb)
3) rest
Rx-Plus
70/53lb American swings
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
