Wednesday, Nov. 18, 2020

111820 WOD

A. Warm-up: Coach’s choice

B. Strict press

Three sets of

5 strict press superset with 10 single arm rows

C. Reverse Annie Muscle up 

10-20-30-40-50

Double-unders

Sit-ups

1-2-3-4-5 Ring muscle ups (sub strict pull-ups and dips)

12:00 Time cap

>>On-ramp

10-15-20-25-30

Double-unders

Sit-ups

1-2-3-4-5 Ring muscle ups (sub strict pull-ups and dips)