11/05/19 WOD

November 5, 2019

A.

(2 rounds)

250’ walking Spider-Man lunges 

1 min Handstand Hold 

 

B.

“Helen”

(3 RFT) 

400m run 

21 Kbell swings 

12 pull ups 

 

C.

(8 min EMOM)

5 weighted pull ups 

 

  • Modified 

A.

(2 rounds)

30 walking Spider-Man lunges 

1 min Pike Handstand Hold 

 

B.

(3 RFT) 

2 min run 

21 Kbell or Dbell swings 

12 Dbell bent over rows (each side) 

 

C.

(8 min EMOM)

5 Dbell bent over rows each side (heavy weight) 

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