Thursday, November 9, 2017

Friday, November 10, 2017

Warm up: Row 200, jogging high knees down, Spider-Man lunges back. 200 m row, butt kickers down, goose steps back (hitler kicks). 200 m row. Fire hydrants, goodmornings, hip extensions.

Strength: Back squats
               5-5-3-3-3-3

WOD: For Time
           500 m row
           50 double unders
           400 m row
           40 ball slams 40/30
           300 m row
           30 double unders
           200 m row
           20 ball slams
           100 m row
           10 double unders

ATTEMPT TO WORK ON DOUBLE UNDERS!
The best way to get better at them is to do them.

***Saturday November 11th we will be doing a Veterans Day Workout!
      10:30am! Please join us! 🇺🇸

No comments:

Post a Comment