Wednesday, November 7th 2018

Warm-Up:
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

Strength:
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