Wednesday – November 9th

Pre Warm-Up
3rds
10 KBS
10 Sit-Ups
10 Superman Rocks
+
25 KBS

 
Warm-Up
Dynamic
Midline Work

 
Strength
A.) Front Squat
5×8 – Same Objective as last week

 
WOD
OTMx20
Odd: 15/12cal on Assault Bike
Even: 5DL + 5 Box Jump

 

Rx: 225/155
Scale: 185/125
Masters: 155/105

 
Cool Down
1.) Row for 5min
2.) Spend 10min on problem areas

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