Monday 11.17.14

Buy In: 14 burpees. Tabata-style- Downdog>Pigeon left>Downdog>Pigeon right, repeat

Banded pigeon stretch on a box (refer to mwod poster). PVC Hip flexor smash

Thrusters 5 singles progressive loading.

Every Minute on the Minute for 7 minutes:

complete 5 burpees

with the time that remains, complete as many thrusters as possible (85/135)

score= total thrusters 

Rest 3 minutes then 5 min. EMOM of

complete 5 wall balls

with the time that remains, complete as many american kb swings as possible

score= total kb swings (44/70)

Rest 2 minutes then complete as many double unders as possible in 3 minutes.

total time=20 minutes

 

©2014 nebezial

 

Mike Alley