Thursday Nov 3

WEAKNESS WORK:
Every 2:00 x 8 (16:00) —> Work to about 1:45
2:00 of Weakness 1:
2:00 of Weakness 2:
*For weakness work, have athletes choose 1 OR 2 of the following skills to work on during their weakness minute
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
EMOM 28
Min 1) 8 Barbell Bench Press (OR DB Bench) (ATHLETE CHOICE)
Min 2) 12/9 Cal Bike
Min 3) 12 Ring Row (RX: Rings Directly below pull up bar) (ADV: Elevate Feet on Small Box)
Min 4) 15/12 Cal Row
Min 5) 12 Toes to Bar  (ADV: GHDSU)
Min 6) 12/9 Cal Ski
Min 7) REST
*Score = Completed Rounds with a perfect score of 28 — if you miss a round, subtract one each time
Optional Work:
20:00 Stretch & Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD