Friday – November 7th

Gymnastic work:

3x max pull-ups (palms away)
Rest as needed between sets
3x max chin-ups (palms towards)

WOD:

10 rounds:

10 jumping squats (bodyweight only, no kb)
15 heavy two handed swings
100m SPRINT
Walk back to start (rest 2 minutes between efforts)

Cash-out: 4 minutes hollow body position

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3 comments

  1. I only have a 35# bell, so I did 30 swings of that rather than 15 heavy. And it’s cold outside…. so I did 10 burpees instead of the sprint.

    Pullups: 10, 8, 8
    Chinups: 6, 6, 5
    (These made me feel fat, thanks)

    Max HR- 169
    My knee and foot were feeling sore so I only did 5 sets

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