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Monday

18
Nov

Monday

Workout of the Day
Warm up EMOM X 5
-7 Squats
-4 Divebombers (hold plank until :55)
then
Back or Front Squat 5 x 5
then
Windmill 5 x 5 each arm
then
WOD
Run 400 meters
12-10-8-6 Dumbbell Thruster, Burpee, V-up
Run 400 meters
OR
WOD (no scaling movement or load)
6-5-4-3 Snatch (#105/73), Strict Pull-up, Burpee

Post your scores to the Whiteboard.

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