Friday Nov 4th, 2016
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Category: WOD

Friday Nov 4th, 2016

Warm up-

Row 500m/Run 400/35 Cal AD

-DROM- Led By coach

10 AS

10 Faster AS


Back Squat

Build to a heavy Single in 10 Minutes


Take 90% and hit 5 sets of 3


15 Min AMRAP

400m Run

12 Goblet Squats 53/35

15 t2b

Post Wod-

Take 5-10 Min work on MU

50x AB-mat Sit ups

25x Deficit Push-ups

50x AB-mat sit ups




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