Crossfit
A) Every 4 minutes for 16 minutes:
12 -14 back rack lunges (6-7/side) + 12 bent over rows
B) With a partner 5×30/25 calorie row (each).
I-go-you-go style.
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
