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Monday

21
Oct

Monday

Workout of the Day
warm up
5 min EMOM
10-hollow rocks
10-superman’s
then
Bent over rows 5 x 6
alternate with Dips or Push ups 5 x ME
then
WOD
3 Minutes on, 1 minute off AMRAPs
2 Dumbbells for the workout.
1. 400 meter run, AMRAP DB Clean/STOH
2. 250 meter run, AMRAP DB snatch/OH Lunge alternating
note: one dumbbell will be in the hang on the opposite arm
3. 150 meter run, AMRAP Renegade Rows
Rx: #35’s, #25’s

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