Crossfit
A) 4 rounds for quality:
1 heavy kb turkish get up/arm
10 barbell goodmornings (weighted as desired)
50ft double kb front rack lunge
B) 21-15-9
overhead squat-push press (95/65lb)- box jump (24/20″)
Rx-Plus
115/75lb
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
