11/21/20
WOD

20201121

Metcon:

Kelly Brown

5 rounds for time of:

440m Row

10 Box Jumps, 30/24 in

10 Deadlifts, 275/185 lbs

10 Wall Balls, 30/20 lbs, 10/9 ft

Weightlifting:

Every :90 for 10 Rounds:

1 Snatch w/ pause just off the floor + Overhead Squat

Every 2 Minutes for 10 Rounds:

1 Clean w/ pause just off the floor + Front Squat + Jerk

Push Press

5x1

Working to heavy single

Banded Russian KB Swings

5x20

At Home:

Anthony Savage

25 minute Time cap:

30-60-90-120

Burpees

Synchro Air Squats

*Teams of 2

*if doing as an individual cut burpees in half