2021-11-17 WoD

WARM

2 block run
std warmup

MAIN

A. 4 Rounds, not for time
{
5 Tempo goblet squat w medball 20# 2-3-2
30s DU (2x20-30/round)
5 strict pullup
}

B. 20 min AMRAP
{
20 Wallball 20#
60 DU
//every second round, do a 1 block run or 300m row
}
7 full rounds, with 3 runs in there.

C. cooldown. 3 rounds
{
10 v-ups
1min foam roll
}