WoD for November 2nd, 2017

Burpee Challenge:

Day 40

Group Warm-up
3 Rounds
12 cal row
10 Scapular pull ups
10 scapular push ups on elbows
20 DU

Strength
3RM PUSH PRESS
15′ to find 3RM Push Press

Daily WoD
ROW/PULL-UP EMOM
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

Scored = total number of (2*pull-up reps) plus calories rowed

Mobility
Lax Shoulders
Roll Posterior/Lats (big time)

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