WOD 11.11.17

tree stand
10
Nov

WOD 11.11.17

Last year I woke up at 3am and hung out in a tree freezing my bum off all morning long. This year I get to spend my bday with all you!

 

– Coach AG

 

Balance:

 

12 mins of movement:

breathe x 1 min

10 banded lunges / leg

short bridge on head x :20

Accumulate :30 Ring Support

 

Build:

 

Rear Foot Elevated Splitt Squat x 8 / leg @ 2211

Leg Raises From Headstand x 6-8

Tuck Planche x AMSAP

 

Breathe:

 

0-10

mins build to a 10 RM front squat

 

10-20 mins

run 800m

40 burpees

 

20-30 mins

 

FT:

21-15-9

BJO

KBS

w/ 200m run after each rung

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