11-18-15

Warm Up: – In 8 min complete:

10 slow, strict pullups

20 cal row

30 situps

40 pushups

50 air squats

Skills: – DU practice – NTE 10 min

300 / 150 / 75 / 50 attempts

Stength: – Floor Press  – NTE 10 min

3 X 10   @ 65% – 65% 1RM

WOD: – 6 rounds for time:

12 db renegade rows 

12 db front squat

12 T2B

Rx+  40 / 30

Rx    30 / 20

Sc    25 / 15

Lite  15 / 10

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