Monday’s WOD 11/20/17

Monday’s WOD 11/20/17

30 Minute Class Workout
Metcon (Time)
50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

1 Hour Class
3×10 shoulder dislocates
3×30 sec push press/30 sec OVH holds
3×10 Push Ups
5×5 Pull Ups
Metcon (Time)
10 rounds:
10 Bench Press (choose your weight: 55/75/95/135/185/205/225)
10 Pull Ups

rest as needed

Metcon (Time)
50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

Metcon (Distance)
1 minute Row for max distance

2017-11-20