Tuesday, November 5th

Warmup: 12 minutes of

20 meter butt kicks

20 meter side steps

20 meter bear crawl

20 meter back pedal

20 situps

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Dips 4x8

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1 minute max rep toes to bar

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Front Squat 3x(3, 2, 1)

with 10 lateral plate jumps after each set

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

WOD: 10! of

KBS 70/55#

Pullups

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Endurance:

1x 50 Burpees + 400 meter run + 200 meter row

2x 40 Ab mat situps + 400 meter run + 200 meter row

3x 30 Pushups + 400 meter run + 200 meter row

4x 20 calories Assault Bike + 400 meter run + 200 meter row