Wednesday 11/13

"Fitness"
Strength/Skill
5x
5 bench press
Rest 30s
10 strict pull ups
Rest 30s

WOD
Complete as many rounds and reps as possible in 15 minutes of
5 pull ups
10 burpees
Run 200 Meters (to first large white sign)



"Sport"
Strength/Skill
5x
Halting Snatch grip deadlift x3 (demo) 42x1 @ 100%
Rest 30s
10 toes to bar
Rest 90s

3x
10 push ups
10 pull-ups

WOD
Time trial:
800m run
Or
1k row