Friday, November 1, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec rev stepping lunges, 30 sec jump rope, 10 BB deadlifts

SOD

5,4,3,2,1,1^… Deadlift (18 min)

WOD 1

In 5 min complete AMRAP
1 BB hop over & back, 1 Rev step lunge (total), 2 Hop overs, 2 lunges (total), 3 Hop overs, 3 lunges, etc…

Rest: 4 min

WOD 2

In 5 min complete AMRAP
1 Strict pull-up and 10 Dubs, 2 Strict pull-ups, 20 dubs, 3 pull-ups, 30 dubs etc… (Mod: Ring row – No Bands today)