Wednesday November 20th

FIT

WOD

E4M x 4 (16:00)
10 Shuttle Runs*
15 Wall Balls
20 DB Snatches
1 Rope Climb
--Rest Remaining Time--

*There & Back x 5

D - Choose weights, 2 Rope Pulls/8 Ring Rows
F - 20/14, 35/20
P - 30/20, 50/35, Legless RC

--Rest 2:00--

AMRAP 7
250/200m Row or Ski
20[10/10] Single Arm DB Thrusters
20 Med Ball Sit Ups*

--Rest 1:00--

AMRAP 7
10 Push Ups
20 Alternating V Ups
3 D Ball Over Shoulder

D - Choose weight
F - 100/70
P - 150/100

---

BUILD & BURN

BUILD

UPPER BODY

A) 3 SETS:
8 Barbell Bent Over Row
10 Bent Over DB Reverse Flies
10 Bent Over Y-Raises

Last 2-3 reps should be a challenge
fully recover btw sets

B) PUSH PRESS
8 - 8 - 8

BURN
8 SETS
BIKE
:40 Slow Pace
:20 All-Out Sprint

sprint should be hard so you need :40
to recover