Friday, November 23
WOD
WOD:
For time:
4 Rounds of:
10 Bench press (Rx- 155/95, Scale I-125/75, Scale II-95/55, Scale III-75/50)
10 Front rack lunge (Rx-135/95, Scale I-105/75, Scale II- 85/55, Scale III-65/45 )
Rest 3 minute
3 Rounds of:
15 Thruster (Rx-95/65, Scale II-75/55, Scale III-55/35)
15 Lateral burpee over bar (Rx-2 foot jump)
Rest 3 minute
2 Rounds of:
5 Wall walk up (7 Box walk-up)
20 Front squat (Rx-95/65)
*30 Minute Cap.
Mobility: (To be performed after class or at home)
1:00 Archer
1:00 Couch stretch
