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WOD For: Wednesday, November 06, 2019

MAXCF

SKILL
Rope Climbs
PARTNER WORKOUT
IN TEAMS OF 4…
AMRAP 4:
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Every time you break 3 Burpees
-Rest 1:00-
AMRAP 4:
Rope Climbs or Strict Pull-Ups
*Every time you break 2 Burpees
-Rest 1:00-
AMRAP 4:
Double Unders
*Every time you break (or miss!) 1 Burpee
-Rest 1:00-
AMRAP 4:
Cal Bike
*Each Partner starts on different stations and rotates during the rest.

MAX45

STRENGTH
Segmented Tempo Deadlifts 4-4-4-4*
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
WORKOUT
AMRAP 15:
15/12 Cal Row
12 TTB
10 Deadlifts (155/105)

MAX30

WORKOUT
EMOM 18:
MIN 1 – :45 Row*
MIN 2 – 15 DB Push Press
MIN 3 – 10 Box Jump Overs
*Try to keep row below 28 Strokes Per Minute

HAPPY BIRTHDAY HAYLIE!

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