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Workout of the Day – Friday, November 16, 2018

By Coach Quinn | In WOD | on November 15, 2018

12 minute AMRAP:
3 Strict Pull-ups
3 Burpee Box Jump Overs (24/20)
3/arm KB Snatch (55/35)
3 Burpee Box Jump Overs (24/20)

4 rounds, for quality:
DB Biceps Curls x 10-15 reps
Wall Slides x 10-15 reps
DB Pec Flys x 10-15 reps
Bent-over Y-raises x 10-15 reps
*Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

12 minute AMRAP:
3 Muscle-ups
3 Burpee Box Jump Overs (24/20)
3 Hang Squat Snatch (155/105)
3 Burpee Box Jump Overs (24/20)
*Scale the load on the snatch as needed. 

4 rounds, for quality:
10 DB Biceps Curls
10 Wall Slides
10 DB Pec Flys
10 Bent-over Y-raises
*Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

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