November 5, 2019

Warm up

4 rounds

5 compression squats

10 moose antlers each side

10 deck squats

5 oh lunges each arm (light, alternate legs)

Workout

strict pull ups

Every minute on the minute

3 burpee bar hops

Then

Max ohs

Post Wod strength

Emotm 20

Even 5 pendlay row

Odd 5 floor press