WOD
BUY IN: 100 Bicycles
16 min AMRAP
1 PENDLAY Rows (145/105)
2 Shrugs (145/105)
3 Back Squats (145/105)
4 Machine cals
CASH OUT: 100 Jack Knives
ROWVEMBER
8x250m Rows w/ 1 min rest between
BOOTY/AB WORKOUT
5 mins poppers (30 total)
2 mins Mountain Climbers
2 mins Alt. Knees to Elbows
2 min plank
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate