Thursday’s WOD 11/9/17

Thursday’s WOD 11/9/17

30 Minute Class Workout
Metcon (5 Rounds for time)
5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

Metcon (5 Rounds for time)
5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

Metcon (5 Rounds for time)
5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

1 Hour Class
7 minutes:

Option 1: Work on pistols

Option 2: Practice rope climbs or muscle ups.

2017-11-09