Saturday, November 20, 2021. Good luck 13-milers!!

WARM up

jjs, t’s, pogos, Lunges

2 Rounds of

:30 crossover hops

:30 high Skips

:30 high knees

Then,

2 rounds of

10 push ups

20 Dying bugs

then, pvc


WOD

1 lap lunge walk

40 Dumbell Snatches (20ea.arm)

1 lap plate carry w/ presses (25/45)

40 DB Curl n Presses (20ea. arm)

Rest 2 mins Then,

20 Devil Presses 1-arm

20 Deficit Push-ups (35/45)

20 Devil presses other arm



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