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Wednesday

13
Nov

Wednesday

Workout of the Day
warm up
3 rounds
10-KBS
5-windmills each arm
then
Wt’d plank hold 3 x 1min holds
Lsit/tuck hold 3 x ME
High Box jumps 3 x 3
Sots press 3 x 10 (5 each arm if using DB/KB)
Good Morning 3 x 10
then
WOD
3 Rounds, 3 Minutes on, 1 minute off
1st Minute- 7 Deadlifts (hold bar remaining time)
2nd Minute- 9 KB Swings (hold goblet squat bottom position remaining time)
3rd Minute- AMRAP 7 Pull-ups, 9 Goblet Squats
Rx #225/163 #70/53
Sub body rows for pull-ups
Score is total pull-ups and goblet squats

Post your scores to the Whiteboard.

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