181123 - “Black Friday”

November 22, 2018

**9AM and 10AM WOD ONLY**

 

(Compare to 171124)

 

Warm up:

Cardio

Dry Runs

 

WOD: 6x 3 Minute AMRAPs with 1 Minute Rest between

Rx:

400M Row

12 Dumbell Thrusters (50s/35s)

Max Burpee Box Jump Over (24”/20”)

Scaled:

400M Row

12 Wallball Shots

Max Burpee Box Jump Over (8”)

Sport:

400M Row

15 Dumbell Thrusters (50s/35s)

Max Burpee Box Jump Over (24”/20”)

 

Mobility:

Wall Glute

Couch

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