11/23 Tuesday

Warm-up 

Push up complex warm-up 

2 minutes jump rope

3x

10 pass-throughs with the jump rope

10 OHS with the jump rope


  1. -3 push-ups

  2. -3 knees to elbows

  3. -3 push-ups

  4. -3 knee thrusts

  5. -3 push-ups

  6. -3 straight leg to the opposite hand

  7. -3 push-ups


WOD

4 rounds of: 

600m run (3 minutes)

30 pull ups/ 50 ring or band rows 

Ray Traitz