WOD 27.11.18

PERFORMANCE

STRENGTH/SKILL

4 ROUNDS FQ:

8 Tempo Supinated Barbell Rows (1X12)*

8 Tempo Ring Rows (1X22)

2 Rope Climbs

*AHAP while you can control tempo.



CONDITIONING

“Running Annie”

For time:

50-40-30-20-10

AB Mat Situps

*200m run after each set of AB Mat Situps


FITNESS

STRENGTH/SKILL

4 SETS FQ:

12 Ring Rows

9 Double KB Upright Rows

6 Strict Pullups

30m Farmers Carry



CONDITIONING

For time:

100-80-60-40-20

Rope Jumps

50-40-30-20-10

AB Mat Situps