Tuesday November 7th

Strength: EMOM 10 – Pullups ( 3-5 Strict, Weighted, Banded or Neg, Can build for weighted), 3 – 5 Ring Rows with a box.

WOD: “Lift Off”

10.9.8.7.6.5.4.3.2.1 of Cal Row, KBS, T2B.

Every minute 3 burpees.

RX 53/35, L2 44/26, L1 35/18

Notes: People should challenge themselves on PU even if breaking them into singles.

WOD will test grip and heart rate, a low stroke rate on rower will help.

METCON

3 x 10 Ring Rows, 3 x 10 Pushups.

WOD 10.9.8.7.6.5.4.3.2.1 of Cal Row, KBS, K2W. Every minute 3 burpees