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GET IT DONE.

WOD For: Friday, November 01, 2019

Join us tonight for Friday Night Lights after the 6:00pm class!

MAXCF

RECOVERY WORKOUT
AMRAP 16:
500m Row
30 Air Squats
30 Sit-Ups
40/30 Cal Bike
30 KBS (55/35)
30 Plate Hops
300M Ski-Erg
30 Slam Balls
30 Lunges

20.4 SKILL WORK
EMOM 12:

1.Single Leg Squat Work (increase difficulty every 2 rounds)

2. Clean & Jerk (increase weight every 2 rounds)

MAX45

STRENGTH
3 SETS
15 Bent Over Rows*
10 Chin-ups
-1:30 Rest b/t Sets-
*Increase weight each set.
WORKOUT
3 SETS
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (55/35)
30 Sit-ups
2:00 Rest b/t Sets

MAX30

WORKOUT
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run

HAPPY BIRTHDAY MATT P!

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