Monday, October 28, 2024

NOVEMBER 1-NOVEMBER 30 we will have extra Rowing workouts, voluntary!!

Warm up

4 min AMRAP

3 Sprawl Burpees,

4 slam ball

5 Dying Bugsf

6 Hollow Rocks

Then

Run 2 laps

:20 Bar Hang

:20 Hole Sit

:20 wall Sit

WOD

21-15-9-3

Power Cleans (75/115)

Lateral Bar Hops

HANGING Wipers

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