Mon, Nov 18, 2019

WOD

1) 9 min emom

Wallballs 30/20# Rx1 16, Rx2 14, Rx3 12

GHDSU Rx1 16, Rx2 14, Rx3 12

KB swings 70/53# Rx1 16, Rx2 14, Rx3 12

2) Backsquat

2 x 5 same weight

2 x 4 same weight

2 x 3 same weight

3) 3 RFT

10 DB Front Rack lunges Rx1 50/35, Rx2 40/25, Rx3 35/20

Bike 15/12 cals

10 DB Box step ups 24/20

Row cals 15/12 cals