WOD

111720

By November 16, 2020 No Comments
Tuesday, November 17

WOD

Warm-up:
10 Leg swings
5 Inchworms
10 Bootstrapper
10 Hollow Rock
10 Superman
10 Glute bridge
10 Air squats
5 BB Front squat @1211

WOD:
A) 3-3-3-3-3 Front squat
Tempo @1211
12 minutes including warm up

B) Every 2:30 for 4 sets (10 minutes)
12-16 KB Weighted step ups (same weight as kettle bell swings)
12 Russian KB swing (Heavy)

Home WOD/Zoom:

Every 4 minutes for 20 minutes (5 sets)
6 Tempo DB Front Squat (50/35#)
16 Single DB Weighted step ups
16 DB swing

Mobility:
1:30 Lizard

Happy Birthday Coach Rob!

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