WOD-11/26/18

November 26, 2018

Warm-up
3 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers
• 15 Squat Jumps

3 rounds:
• 30 sec Spiderman Lunge Righti
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold and
pulsate 53/35

Strength
Clean
• 8 reps at 65% of 1RM
• 5 reps  at 70% of 1RM
• 3  reps at 80% of 1RM


Conditioning
For time:
• 50 Wallballs 20/14
• 50 Chest-to-bar Pull-ups
• 50 cleans 75/55
• 50 Push Presses 75/55

Post WOD reward!
Core
3 rounds:
• 20 AbMat Sit-ups w/med ball 20/14
• 10 Good Mornings 45/35 

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