WOD 11/23/17


A2: 800M Indigenous Peoples Run For Time

20# Turkey (M.B.) Sustainable Pace

No child left behind!

B: Push Press – 15 Minutes To A Challenging Single

 Rest as needed.

C: Weighted Pull-ups – Find A Challenging Single

Rest as needed.

D: Shoulder Press Find A Heavy Single

12 Minutes To Build up to a heavy single @20X1; Rest as needed.

E: Against a 10 Minute Clock:

21 Cal Row (8/5)
21 WallBall (20#-10’/14#-9′
1 Rope Climb (20/15′)
15 Cal Row
15 WallBall
1 Rope Climb
9 Cal Row
9 WallBall
1 Rope Climb
@80-90% Sustainable Pace

Absolutely no redlining, keep it aerobic and complete as much as you can in 10 minutes. It is ok not to finish in time, the goal is to learn how to pace and maintain your respiration.

Scale as needed.