11-1-13

 In WODs

Warm Up

Agility Drills

Skills

Wall Ball Shots

WOD

For those NOT competing in Ghoul Duel

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14
Box jump, 24/20
Kettlebell swings, 53/35

For those competing in Ghoul Duel

Bench Press 5-4-3-3-3

Back Squat 5-4-3-3-3

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Travel WOD

50, 40, 30, 20, 10

Air Thrusters

Tuck Jumps

Finish each round with 10 broad jumps

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