WOD

111023

By November 9, 2023 No Comments
Friday, November 10

WOD

Happy Veterans Day!
Veterans Day Schedule Friday, November 10: Open Gym Only at 5am, otherwise normal schedule of class times!

Warm-up:
10 Leg swing
1 minute Row
1 minute Inchworm lunge
10 Superman
16 Fire hydrant
16 Single leg glute bridge
8 Step up w/ single DB
10 Top down deadlift
Warm-up Deadlfit

WOD:
Every 4:30 for 22:30 (5 sets)
7 Sumo deadlift (Build on sets 1-3)
14 DB Box step up (20/18″, 50/35#)
21/16 Calorie Row

Mobility:
:30 Child’s pose
1:00 Straddle
:30 Pigeon

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