11/10 WOD

TW stands alone . . .

warm up – 10 KB Circle 8’s

2x       10 KB sumo squats

10 V-ups

50 jump rope

Skillwork – Man maker practice x3

(push up, row, row, power clean, press=1)

WOD – 4 Turkish get-ups  (2 each side)   20/10

6 STRICT deadhang pull ups

10 Kb swings    24/16

6 rnds  then right into

800 meter run

7 man makers    20/10

800 meter run

 

Nov Challenge – squats

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