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WOD For: Tuesday, November 05, 2019

MAXCF

STRENGTH
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy
10-Rep Back Squat*
*Move well for all 10-Reps. Take :01 pause between each rep at the top.
WORKOUT
3 ROUNDS FOR TIME
15 Front Squats (135/95)
20 TTB

MAX45

STRENGTH
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
WORKOUT
TABATA
8 SETS – :20 WORK / :10 REST
1 – Plate Ground to OH (45/35)
2 – Plate Gun Hold
3 – Plate Thruster
1:00 Rest b/t Tabatas

MAX30

SKILL
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
WORKOUT
AMRAP 12:
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders

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