WOD 11.21.14 Friday

Warmup: 2x

  • 2min Airdyne or Row
  • 10 pushups
  • 30 s Chest opener/ Bretzzel

 

A. 5 rounds NFT

  • Bench Press for Max reps (95/65#)
  • 5 Heavy Bent over Rows (135/95#)
    • Please: spotter’s mandatory

B. 4 RFT

  • Run 400m
  • 8 Pull-Ups (ADV:Chest-to-Bar)(scale: use a band/jumping)
  • 20 wall balls

C. Core (Partitioning OK)

  • 100 Abmat Sit-ups
  • 200 Russian Twists
  • 300 Flutter Kicks
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