Friday Nov 18th WOD

Strength: Single Arm DB Bench Press

2x5 each arm (warm up sets)

5x5 each arm

Super set ( Strict Pull ups 5x2-3 reps)

Conditioning: 15 min ARMAP

Kick off 30 Push Press (115/75)(95/65)

Penalty Kick 10 Burpees

Yellow Card 20 DB Split Squats (45/25)

Player Flops 10 Hang Cleans (115/75)(95/65)

Goal 1 min Wall Balls

Goalie makes a save 10 Push Ups

Corner Kick 20 W. Sit ups (45/25)

Goal Kick 10 Pull ups

Throw In 15 KBS (70/55)

Header or Volley 10 Mountain Climbers