WOD 11.18.15 Wednesday

A. 6 rounds

• 3 Back Squats
• 6 DB Strict Press- alternating 1-arm

B. 3 Rounds: Tabata timer = :20 ON / :10 OFF = 6 minutes

1. Box jumps
2. Elevated push ups (ADV: decline// BEG: incline)
3. Squat step overs
4. HSPU or Pike push ups (feet on box)

C. 3 RFT

• 400m Run
• 8 Ring Rows (get horizontal)
• 8 DB Front Lunge- heavy (16 total)

D. 1 or 2 rounds of MedBall Big Wheel -ABdominals

Each exercise is performed for 3 repetitions.

Alternate 3 sit-up throws between these six exercises:

1. Left  1-arm shot-put
2. Right 1-arm shot-put
3. L  side toss w/twist
4. R side toss w/twist
5. 2-arm chest pass
6. overhead soccer toss