Wednesday, November 7th 2018

70 Double Unders/200 Singles
1 Minute Russian Baby Maker
10 Hip Raises
10 Supermans
10 Hip Raises (2nd time)
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Front Squat
5x2 @ 80% of 1RM
*Last week was 65%. Increase from last week.
*Remove your bar from the rack when you’re done. You’ll need it for the WOD.

Workout of The Day
21min EMOM
1st min: 10 Deadlifts (225/155)
2nd min: 12 Toes To Bar
3rd min: 12 Calorie Row

Cash Out: *with time left over/after class
4 Sets:
10 Weighted GHD Sit Ups
10 Weighted GHD Back Extensions