WOD: Nov 14, 2019

  • E/2:30 = B/S 5 @ 30-35%…5 @ 50-55…5 @ 70…6 @ 70…7 @ 70…8 @ 70
    4 x :20/:10 each…TTB … Dead Hang … Chin Over The Bar

  • E/90 = 1A DB Row: 4 x 5 increasing weight each set
    8 x :20/:10 Various Jump Rope Skills

  • E/90 = BB Curl: 4 x 10
    2 x :20/:10 each…Arch Hold … Arch Rock … Hollow Hold … Hollow Rock

  • EOMOM: Superset DB Shrugs & DB BOL: 3 x 20 ea
    :20/:10 Assault Bike (start at 50rpm & increase 10 ea round until you tap out) *penalty of varying degree for k/o

Courtney Maxwell