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Workout Of The Day – Friday 11/30/2018

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WOD

Strength 
10rep max DB Push Press

Metcon
16min AMRAP
3 Shoulder taps each side
6 HSPU
12 Superman
36 Air Squats
1 Heavy Sled Push Down and Back


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible.