Wednesday Nov 30

21:00 Running clock (ATHLETE CHOICE)
Weakness Skill OR Aerobic Development (Athlete Choice)
1:30 Weakness 1 — 1:30 Weakness 2 (7 sets)
*Athlete may choose weakness 2 as a machine, if they prefer
OR
21:00 on any Machine focusing on maintaining a sustainable pace
*For weakness 1 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: (21:00)
AMRAP 5:
14/11 cal assault bike
14 push up
14 Air Squat
Rest 3:00
AMRAP 5:
12/9 cal assault bike
12 push up
12 Alternating Lunge
Rest 3:00
METCON:
AMRAP 5:
10/8 cal assault bike
10 push up
10 Wall Ball (20/14)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD