WORKOUT OF THE DAY, NOVEMBER 10TH 2020

WOD:

#dirty harry

15-12-9-6-3
Strict Pull Ups (Scale to Ring Rows with 1 sec Pause at top)
Strict Handstand Push Ups (Scale to Strict DB Press 35/20lbs)
-Rest 5:00-
21-18-15-12-9
Pull Ups (Scale to Bent Over DB Rows 35/20lbs)
Handstand Push Ups (Scale to DB Push Press 35/20lbs)

Target Time each each set 6 min

Cap time each set 10 min

CASHOUT:

#accessory

3 Sets:
5 high box jumps  (40/30ish is starting point)
50 marches in place w/ bear hug med ball (25 Each Leg)
5 tall kneeling jumps to step 
50’ banded side step (each way)
5 single leg box jumps (from seated to small height)

Sandbag Bear Hug Hold – march in place with hold
Kneeling Box Jump
Single Leg Box Jump

Optional Cardio:

#unforgiven

Run
4 sets
2:00 (moderate/fast)
0:30 walk
1:30 (fast)
0:30 walk
1:00 (faster)
0:30 walk

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