WOD: 07.11.2017

Strength: 2 Rounds NFT

30 GHD or Weighted Sit Ups (choose weight)

30 T2B or Toes to Rings or 30 reps of your T2B progressions.

30 Banded Good Mornings. Or PVC if appropriate.

Met-Con: Athletes Choice! Both options will begin at :20 after the hour. Be ready.

A: 5k Run for time.

B: 2000m Row, EMOM 4 Burpees