Friday Nov 5

Every :90 x 8

3 clean + 1 Jerk (power or squat – athlete choice)

METCON

40-30-20-10

Wall Ball (20/14)

AB Mat Sit Up

Push Up

*75 Double Unders After Each Round

OPTIONAL ADDITIONAL WORK

A) Front Squat 2×5 @70%+, then 3×3 @75%+

B) Rowing Intervals: 4×500 M Row: Rest 1:00

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD