wodify-daily
Friday, Nov 15, 2019
Warmup
Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1

+

Rotational throws 10/side *w/partner

Task
*warmup for front Squats

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps

Strength
Front Squats *off 90%

65% x 5

75% x 5

85% x 5

WOD
For time:
50 Calories of Rowing
40 Toes to Bar
30 Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

Pull Up Accessory ( Cash Out )
inverse rows 3x amrap ~ 3 left in the tank

banded face pulls 3 x 8 w/ :02 sec hold at the throat

negative pull ups 3 x 3

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