07 Nov WOD- Wednesday, Nov 8

UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box ***

Strength:

Strict Press
5×8 (Every 2.5 min)

WOD:

300 DU for time
(6 min cap)

*Burpee penalty if tripping/stopping
Lv1: 2 Burpees
Lv2: 5 Burpees
Lv3: 10 Burpees

Accessory Strength:

3 sets alternating
-DB lateral raises x 10-15
-Reverse flys x 10-15
-Seated Russian twists x 30 AHAP
-GHD Sit-ups x 15-25

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