Crossfit
A) Every 4 minutes for 16 minutes:
12 back rack lunges superset with 12 bent over rows
B) 15 minute alternating EMOM:
1) 2-5 ring muscle ups
2) 5-10 HSPU
3) 8-15 burpees
*Coaches choice for scaling ring MU
Rx-Plus
deficit HSPU
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
