WOD – 20191130
SAMSTAG
20191130
EMANUEL
Warm-Up
1 Round
– Warm up to Thruster weight for WoD A
– While partner is working prep C2B & Burpees
Mobility
1 Round
– arm less prayer
– back stretch
– cat cow
– front rack fixer
WoD – A
AMRAP 20
– 20 thrusters 60/42 kg
– 20 c2b pull-ups / band assisted
– 20 burpees over bar
WoD – B
AFAP
– 100/80 cal row (m/f teams = 90)
– 2k run (400 m alt intervals)
– 30 synchro devils press 22.5/15 kg
