WOD Tuesday November 21st

Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute

  1. Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks

2. Max reps in 1 minute of these movements, rest 1 minute between efforts:

  1. Hang power clean @ 135 / 93

2. Tire flips

3. Parallette pass throughs

4. Russian twists with med ball

5. Front rack lunges @ 135 / 93

6. L sit ( hanging or on parallettes)

7. Rower pikes or ab wheel rollouts

8. Ball slams

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