Thursday November 9th

A- RMU practice

B- 10min EMOM                              

1- 1-2 MU's - If you are efficient at MU's try strict or add reps – if you are not able to do a MU practice strict pull ups and dips                        

2- 1-2 Rope climbs- practice 2 pulls to the line or short rope or legless

C- AMRAP 4 min                                       

20 Cal Row                                                        

20 Burpees                                            

20 Ring rows                                        

Rest 2min                              

AMRAP 4 min                                       

15 KBS 1.5/1.25                                                        

15 Burpees                                            

15 pull ups                                   

rest 2min                                       

10 Box jumps                         

10 Burpees                            

10 C2B     

Endurance WOD 

 Nutts:

10 HSPU

15 DL @ 250#

25 Box Jumps

50 Pull Ups

100 Wall Balls

200 DU’s

400m run w/45#