WOD 11/19/15
8 Minutes of OHS/OHS 2 Mobility (click links for details)
A- WU- For Time @ 70% RPE= 500M Row/20 D.B. Walking Lunges (HBD)/20 D.B. Thruster (HBD)/20 Ring Row -6 Minute Cap
B- Overhead Squat- 12 Minutes To A Challenging Single
C- Hard Knock Life – 7 RFT of:
21 Double Unders (challenging but manageable #)
15 Burpee To 6″ Target
9 OHS (95/65)
Cardio
A- WU- 800M Run @ 80% RPE
B- EMOM For 30 Minutes: Minute 1: 12/15 Calorie Row/Minute 2: 12/15 Burpee/Minute 3: 12/15 USSR K.B. Swing (24/16Kg)
C- 3-5 Rounds of: 45 Seconds Max Reps Tuck Up; 30 Seconds Rest
Post your scores to the Whiteboard.
Baby got BACK!!!
Dayum.
Dont forget to post your scores for Hard Knock life on the CF Whiteboard.