09 Nov WOD- Tuesday, Nov 10
Strength A:
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Every 30 sec for 5 min (10 sets)
1 Clean
Strength B:
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Every 2.5 min:
Back Squat 5×5
WOD:
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3 rounds:
50 DUs (unbroken)
30 Sit-Ups
6pm Lite N’ Tite
WOD:
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Off/Def – 3 rds of each
Offense:Buy-in of
21 Wall Balls
15 push ups
9 pull ups
AMRAP Burpees in remaining time.
Defense: 750m row
Finish:
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4 sets:
Back Extension on GHD x 10-15 reps
Handstand Hold x 20-30 sec
V-ups x 15
Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.
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