Friday November 11th, 2016
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Category: WOD

Friday November 11th, 2016

Warm up-

400m Run or 500m row

-DROM-

Skill-

(20 Mins)

2 Second Pause Back Squats

5-5-3-2-1

*Start at 65% and Build to a heavy 2 sec pause

WOD-

18 Min EMOTM

Min 1- 5 FS from the ground 225/155, 205/135, 185/115, 155/105, 135/95 (Make it Challenging)

Min 2- 6/4 MU’s, 5/3, 4/2, or 10 C2B

Min 3- 50 DU’s

Post WOD-

Foam Roll/Stretch

Enjoy your weekend and get ready for Saturday!!

 

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