WoD 29.11.18

4th session of the deload week
A.
Warm up + Assistant work
20min mobility/foam rolling

10min transition time + specific warm up by feel

B.
Emom x 16min
4 rounds for quality,count nothing.
0-1: 10-18 Kcal Row/ab/ski
1-2: 8-16 Burpees over the low parallels
2-3: 12-20 T2b or kn2ch (work only at the rig,not the rings)
3-4: 20” left side plank hold/20” right side plank hold