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November 1, 2012

November 1, 2012

Kick off November with a bang after two days rest.

This is for Anna.

Warmup, 3 rounds
10 FS
10 DL
10 BS
10 Clean
10 Forward lunge
1 slow lap, betchel style on tool board
45#, 55#, 65# barbell

Wod, for work capacity. 10 rounds, 1 round every 3 minutes
8 inverted rows, bodyweight
8 front squat @ 115#
8 db pushpress @30#
8 db lunges @ 30#
1 tool lap, betchel style

Then, 1 min on tools, 1 min off. 5 rounds.
2 rounds no feet, 3 rounds with mixed feet

Then
75 burpies for time, 6:02

Then 300 seconds plank with obliques.  No rest.

Done.  The body wanted it.  Thanks Anna.

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