Thursday – November 3rd

Pre Warm-Up
3rds
5 inchworms
Run 250m
+
2rds
10 KBS
10 jumping jacks

 
Warm-Up
Agility

 
Strength
A.) For Quality

 

3rds for quality
10 Good Morning
10 DB DL
20 lunges

 

+

 

3rds for quality
10 renegade rows
30sec hollow body
10 torso rotations to each side

 
WOD
For Time (preferably with a partner)
Row 500m
Row 400m
Row 300m
Row 200m

Rest 1:1 Ratio

 
Cool Down
1.) Spend 4min on split practice
2.) 30 PVC pass thru

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