Crossfit
A) For quality:
10-8-6-4-2 strict HSPU-strict ring dip
After each round 30 second hollow hold
B) 14 minute AMRAP:
10 pullups-12 OH squats (115/75lb)-14 kb swings (50/35lb)
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
