11/30...WOD

Warm up: 3 rnd

  • 10 squat jumps
  • 10 pushups
  • 10 Ab Mat situp

2 min lateral global extension each arm

2 min first rib grind each arm

Skill/Strength:
  • 8x1 Strict press ascending in weight and finding a NEW 1RM

WOD:

15 min AMRAP

  • 20 CAL row
  • 15 KB swings 55/35
  • 10 Lunges while holding 45/25# plate
  • 5 HSPU or 30sec HS hold