Crossfit
A) 5×3 tempo front squats @ challenging weight.
3 seconds down, no pause, fast up
After each set 15-20 second L-hang or L-sit hold
B) 15 minute AMRAP:
21 box jump-15 burpees-9 hang squat snatches (95/65lb)
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
