Wednesday 11/21

WARM UP

10 x rolling 50 meter row
*Add 10 meters each round. Every meter +/- the target number equals 2 walking lunges + 2 push ups. 5 meter max penalty.

SKILL

Accumulate 50 ring dips

WORKOUT OF THE DAY

30:00 AMRAP:
500 meter row
10 meter handstand walk
20 meter walking lunge
30 air squats

ANYWHEREX

SKILL

Double under technique
10:00 practice

WORKOUT

21-15-9-3-9-15-21
Wall ball
Medball good mornings
Hollow rocks

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM til failure:

1 overhead squat

then

1 front squat

then

1 back squat

*Begin with empty bar and continue adding 10lb each minute until failure at each lift. Women add 5lb each minute.