November 22, 2016

CrossFit:

Warm Up:
4rds
10 Pillar w/ arm reach
15 KBS – American
15 Elevated Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x4 (Straight)
*Add weight from 11.15.16

WOD:
“The Sauce”
12min AMRAP
21-15-9
Ball Slam
Burpee

BodyFit:

Trunk:
3rds
Side Pillar – R
10 Leg Lifts
Side Pillar – L

WOD:
For Time
2,000m Row
Rest 5min
For Time
9-15-21
Ball Slam
Burpee
For Time
30-20-10
Box Jump
15-10-5
Pullups