Wednesday, Nov. 17, 2024

Nov 16, 20211 min read

Warm up

JJs, T’s, Pogos, Lungess

3x - 357’s

3 Inch Worms

3 Wall Walks

Hip Circuit

3x:20/:20 Hole Holds

Skill

1-rep Max Dead Lifts

WOD

4 Rounds

6 Romanian Deadlifts 70% * 4 Burpees

6 Deadlifts 70% * 4 Burpees

8 KB Goblet Squats (35/50) * 4 Burpees

16 KB Swings (35/53)

* 4 Burpees

Recent Posts

Warm up 5 mins cardio n bands 4 min AMRAP 3 push ups 5 air squats 7 Dying bugs PVC WOD 4 Rounds of: 1 min KB Swings 8 TTB 1 min KB Goblet...

LET’s GOOO! OPEN REVEAL AT 3:00pm WOD 3 Rds 1 min Air Squats 1 min KB Swings 1 min plate OH Squats 1 min Sit ups 1 min Row/bike/ski *...