Crossfit
A) 3 position clean:
high hang-hang- from the floor
Every 2 minutes for 8 rounds
*Reset for rep off the floor
B) 21-15-9
push press (95/65lb)-pullup-kb swing (53/35lb)
Rx-Plus
chest to bar pullup, 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
