WOD

11/13/2019

“Step Aerobics”

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

3 Rounds For Time:
30 Slamballs (20/14)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

The Back Squat
The Slamball

11/12/2019

“Piggy Back”

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

The Dumbbell Power Snatch

11/8/2019

“20.5”

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.