Saturday – 151128

9am WOD

For time (35 min cap):
15 Alternating KB Snatch (55/35)
30 Toes to Bar
30 Box Jump (24″/20″)
15 Muscle Up
30 Alternating KB Push Press (55/35)
30 Double Under
15 Alternating KB Thruster (55/35)
30 Pull Up
30 Burpee
60′ Overhead Walking Lunge (55/35)
Note: Use one KB throughout the workout.  Alternate every rep on exercises where directed to alternate.
 

10am WOD

20 min AMCAP of:
♠ – Wall Ball
 – KB Swing
♣ – Situp
 – Double Under
Joker – 10 Burpees

Note: Perform the exercise that corresponds to the suit on the card for the number of reps indicated by the card.  All face cards are worth 10  reps and Aces are 11 reps.

Recent Posts

Leave a Comment