WOD 11/30

STRENGTH

Single Arm KB Bent Over Row (4×8 @ Last week’s heaviest weight)

Single Arm KB Upright Row (4×8 @ Last week’s heaviest weight)

METCON ( No Measure)

EMOM 16

Min 1: 15-30 second Top of Ring Row Hold

Min 2: 15-30 second Hollow Hold

Min 3: 20 second each Fingertip Plate Hold

Min 4: 15-30 second Wall Facing Handstand Hold