Tuesday, November 21, 2017

“Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

112117 WOD

A. Group warmup

B. Three sets of:

Pull-Ups x 3-5 reps @ 51A1

(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)

Rest 60 seconds

Bulgarian split squats x 8-10 reps each leg (weight optional)

Rest 60 seconds

Double-under technique practice x 45-60 seconds

Rest 60 seconds

C. OTM 16:00

10 Russian kettlebell swings

5 push-ups

>>Modifications will be given