Tuesday 11/19

MOBILITY / WARMUP
 3 rounds
30 sec push press (bar)
30 sec squats
30 sec push up
30 sec rest

STRENGTH
15 mins to
work to a heavy 3 rep push press

WOD
Flight Test
25 min cap
5,10,15,20, 25,..50
Double Under
*on each break
5 push press (95/65)
3 pull ups
all sets unbroken, if you break you must
start over back to “5”. Honesty counts

PARTNER WOD B
200 Call a/b
10 Rounds
7 single kb squat clean (70/53)
8 dkb suit case dead lift (80/60)
9 single kb rocker (97/70)
10 Russian swings (124/97)
1 on a/b 1 on the rounds until one
falls off then either relay whats left
(switch after 1 rd)