November 19th

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Ring Rows

10 Wallballs

+++++++++++++++++

Buy-in: 3x12 ring rows or deficit ring rows

+++++++++++++++++

40 wall balls for time

+++++++++++++++++++

4 Rounds ~ Not for Time

3 Shoulder Presses + 3 second L-sit pullups

2 Should Presses + 2 L-sit Pullups

1 Shoulder Press + 1 L-sit Pullup

rest

+++++++++++++++++++++++++++

WOD: 7 Minute AMRAP

10 KBS 55/35

10 Burpees

——————————————-

Endurance: For Time

2 K Row

200 DU’s

2 Mile Run

2 K Assault Bike