WOD-11/30/18

Warm-up


• 200 m run 2 rounds:


• 30 sec Pec Stretch (L/R)


• 30 sec Pigeon Pose (L/R)


• 30 sec Spiderman (L/R) 2 rounds:


• 10 Push Ups 

• 10 PVC Good Mornings


• 10 PVC Overhead Squats Strength
 10 min E2MOM:


• 3 Bent-over Barbell Row


• 3 Bench Press
Start at 70% 1 RM. 

Increase weight to finish heavy Conditioning
For time:


• 30 Overhead Squats 75/55


• 30 Chest-to-bar Pull-ups


• 30 Front Rack Lunges 75/55


• 30 Sit-ups


• 30 Push Press 75/55


• 30 Back Extensions


• 30 Sumo Deadlift High Pull 75/55