Thursday, November 18

2nd Rebuild strength option available all day in lieu of WOD.

Strength:

Every 1:30 for 24 mins, alternating between:

max rep Strict Pull-ups, 1 min

12 Kettlebell Goblet Kang Squats, pick load

5 Bat Wing Extensions @3333

10 Zottman Curls, pick load @3030

Rebuild:

3 RFQ

12 Alternating SA Kettlebell Clusters, pick load @21X1

10 Single Leg Weighted Box Step Downs @2111

WOD:

For time:

50/35 Assault Bike Calories

30 Ground-to-Overheads, 115/75 lbs (Scaled: 95/65)

30 Pull-ups (Ring Rows)

Time cap: 10 mins