Thursday Nov 17

AMRAP 20:
200 M Run OR 12/9 Cal Bike
Weakness 1 (2:00)
200 M Run OR 12/9 Cal Bike
Weakness 2 (2:00)
*For weakness work, have athletes choose from the following skills to work on during their weakness:
Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders,
Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs
METCON:
42-30-18
Cal Row (Ladies Cals 36 – 24 – 15)
Burpee to 6″ Target
Ab Mat Sit Up
OPTIONAL WORK:
20:00 Stretch & Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD