WOD 11/20

Level Two
2 Rounds of 3:00 AMRAP
500m Row
Burpee Lateral Jumps  (as many as possible)
Rest 3:00
*1:00 Double Unders during rest

2 Rounds of 3:00 AMRAP
300m Run
5 Wall Balls
5 Pull-Ups
Rest 3:00
*1:00 Double Unders during rest
*After run, do as many sets of 5 Wall Balls and Pull ups as possible

2 Rounds of Mobility Routine
Scorpions x10/ leg
Iron Crosses x10/ leg
All 4’s Hip Cricles x10/ leg
Partner Straddle Stretch x :20 sec

Level One (TEST DAY)
Skill
Push Press

Workout
A1. Push Press x3x4
A2. Strict Chin-ups x5 @30X2 or COB Hold x4 *First 3 sets are attempts to get :30 Chin-Over-Bar Hold
B1. Back Squat x3 x 4
B2. Kneeling Founder x :15/:15 x 5 Rest 1:00
C. 50 Burpees For Time (Partner)
*1 person works at a time, 50 = Team Total

Start with why: How great leaders inspire action
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“If you can clearly articulate the dream or the goal, start.” – Simon Sinek