WOD 11/28/16

Intermediate

Strength:

Sumo squat –

5 x 5

Muscular Endurance:

4 Rounds –

7 – 9 Barbell rows @2111 tempo

7 – 9 Supinated pullups @2111 tempo

8 – 10 Step ups @ 2111 tempo

Metabolic Conditioning:

21 – 15 – 9

Sit-ups

Box jumps

Leg hops

Beginner

Strength:

Sumo squat –

5 x 5

Muscular Endurance:

4 Rounds –

7 – 9 Barbell rows @2111 tempo

7 – 9 Supinated inverted rows @2111 tempo

8 – 10 Step ups @ 2111 tempo

Metabolic Conditioning:

21 – 15 – 9

Sit-ups

Box jumps

Leg hops