WOD 11.13.13 Wednesday

A. EMOM 10

  • 4 Push Press (Please find a weight that is CHALLENGING!)

B. Partner WOD/ AMRAP 20

  1. Partner A: Run 100m w/ heavy MedBall (20/16)
  2. Partner B: Does Reps of Work*

*Work: (count reps while partner runs; Each partner does the exercises in order and then starts back at the top of the list with thrusters.)

  • Thrusters
  • Toes to Bar
  • DB Renegade Rows
  •  Burpees
  • V-ups

C. 4x (optional)

  • 10 PVC OH Wall Squats
  • 20-30  battle rope reps



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