Thursday, November 2, 2017

Congratulations on all of your October PR’s! Here is to an even stronger November!

110217 WOD

A. Warm-up: Coach’s choice

B. Three rounds of:

One arm waiters carry (50 meters R / 50 meters L)

Good mornings with barbell (10-12 reps)

Candle stick to V-ups x 3 reps (sub 10 leg raises)

Rest 1:30 after 3 movements

C.  EMOM 20:00 (5 sets)

Min 1: 150-meter row

Min 2: 1 SDHP with kettlebell (53/35)

Min 3: 12 med ball cleans

Min 4: 10 ring- dips

*Modifications will be given on whiteboard