Crossfit
A) Back squat deload:
4×6 @ 55%. Speed emphasis
B) 30 ring MU for time
*7 minute cap
(or 30 CTB pullups + 30 ring dips)
Rest 5 minutes
1500m row for time
*7 minute cap.
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
