WOD 11/15/16

STRENGTH

A) 15mins to establish a 2RM Shoulder Press

B) EMOM for 3 Minutes: ME Push Press @ 2RM Shoulder Press

METCON

4 ROUNDS:

PARTNER A:

50ft Walking Lunges with Plate Overhead (25lb/15lbs)

10 KB Deadlift (32k/24k)

10 C2B pull Ups,

10 KB Deadlift (32k/24k)

50ft Bear Crawl

PARTNER B:

AMRAP:  Wall Balls (20/14), while Partner A is working.

QOD

Joke Day!

Dan McCarthy