Sunday November 12th

Endurance WOD:

15-30 min Amrap:
40/30 Cal Optional Erg
20 Plate Ground to Overhead
20 Plate Russian Twist
20 Plate A Jumps

15-30 min Amrap
10 L/10 R Single Arm Dumbbell Deadlifts, 22.5/15 kg
10 Alternating Single Arm Renegade Row
15 AbMat Sit-ups
20 Box Step Overs

 

Tri Erg:

Teams of 3:
12 min for max Cal Ski
12 min for max Cal Bike
12 min for max Cal Row

Complete as:
Ski: Work for 20 sec, rest 40 sec
Bike: Work for 30 sec, rest 60 sec
Row: Work for 40 sec, rest 1:20