Thursday 11-29-18 S

Wednesday, November 28, 2018

Warm Up:  
400m Row 

+
400m Run  
+
Teams of 2-3: 
5 min amrap of: 

Max Wall Balls 16/12 (1 ball per team)   
+
Put Away Med-Ball....
+
9 Min EMOM of: 
30 Secs on/30 Secs off: 

Station 1: Misc Hip/Calve Mobility  
Station 2: Tempo Ring Rows 
Station 3: Wall Facing HS Holds    
+
Grab DB for WOD & Empty BB Squat Review....
+   
Workout: 
24 Mins @ Walking Pace: 
200m Partner Run 

- use this as a recovery run as BS gets heavy 

2 Back Squats (build off rack) 
- goal is 5-6 total sets & feeling good    
+
8-10 DB Double Arm Bent Over Rows @ 35/25+ 
8-10 DB Push Press @ 35/25+  
8-10 DB Front Squats @ 35/25+ 
- rest 15 secs bw movements 
  

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