Wednesday 11/30

WORKOUT for Wednesday 11/30/2022

every :90 for 10 intervals do 1 power clean + 2 jerks

complete any of the following for time:
a. 30 ring muscle-ups
b. 50 bar muscle-ups
c. 100 pullups

Every minute on the minute complete 4 burpees, including the start. Post times to whiteboard!

ENGINE for Wed 11/30

“APOLLO”

Every 7 minutes for 21 minutes:
20 DB bent-over row, 2×20/35/50lbs
30 DB step-ups, 12/20/24”
400m run (or equivalent)

Rest the remainder of the interval before going again.

BODYBUILDING for Wed 11/30

2-3 rounds
20 KB high pulls
20+ KB lat pullovers
1:00+ rest

3-4 rounds
10-15 dips
10-15 ring rows

4-5 rounds
8+ Z-press
8+ Chinese lat raise
8+ rear delt raise