11/15/2021 – WOD

Strength
a) Back Squat – 5×5 @ 75% (across all sets)
b) One Arm High Pulls – 4×10

Conditioning
12 Minute Running Clock
15/12 Cal Assault Bike
50 Double Unders
30/24 Cal Assault Bike
100 Double Unders
45/36 Cal Assault Bike
150 Double Unders
*Max Cal Assault Bike in remaining time

WOD Notes: Goal is to try and finish in under 12 min or have a little bit of time to get as many calories. DU sub = 1/2 DU or 2x singles. 

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) 8 DB Bicep Curls (at same time) + 80ft Gun Walk 

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