end of november wod!!

November 29, 2016 Posted by CHAD WOD

CF Megalodon – Masters

Warm-up

3 rounds:

10 squat

10 RKBS

10 jumping jacks

10 mountain climbers

10 windmills

stretch

Accessory

3 x 30 sec front planks

2 x 30 sec side plank (2 each side)

3 x 20 tricep pulldowns

Skill

Review DB thrusters (palms facing in)

Metcon

Metcon (Time)

buy in: 50 jump rope

THEN 3 RFT:

12 KB Deadlift

9 dumbbell thrusters

100m

SCALED: replace thrusters with goblet squat

0

About CHAD

2 years