Monday’s WOD 11.30.20

Monday’s WOD 11.30.20

Metcon
5 Toe Touches
5 Bootstrappers
5 Inch Worms
5 Samson Lunges
Metcon (Weight)
3 Position Squat Clean:

3 Positions =
1 High Hang (Hip)
1 Hang (Just Above the Knee)
1 Floor

*Building in weight to a heavy single of the complex
Metcon (Time)
DB/KB Only & Bodyweight:

3 Rounds:
12 Burpees
30 Air Squats

Rest 2 & Repeat!
Rx+ 4 Rounds &/or Vested

Rx+.. 4 Rounds and/or Vested

*go FAST! goal is 13-19 minutes including rest!

Metcon (Time)
Accessory:
100 Sit Ups
*Every Min – :10 Hollow Hold

Rx+.. No arms to help you swing to the top of the sit-up
Metcon (Time)
Cardio:

Running/Row/Bike

6 min ON
3 min REST
5 min ON
2:30 min REST
4 min ON
2 min REST
3 min ON
1:30 REST
2 min ON