Thursday, November 13th

If you have trained Monday – Wednesday, take today as a rest day

Performance and Competition are in red

Strength: On the minute, for 9 minutes (3 sets)

Minute 1:  Toes To Bar x 10-15 resp

Minute 2: Weighted Plank x 30-50 seconds

Minute 3: Ring Row (chest to rings) x 7- 10 reps

WOD A) On the minute for 10 minutes (10 sets):

-Burpess x Max Reps in 40 seconds, rest 20 seconds

Rest 5 minutes

WOD B) On the minute for 10 minutes (10 sets): 

-Wall Ball 20/14 x Max Reps in 40 seconds, rest 20 seconds

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