Tuesday, November 6th

The aftermath of Monday’s workout!

Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

+++++++++++++++++++++

Strength: Deadlift 10-8-6-4-2

++++++++++++++++++++++++

WOD: 12 minute AMRAP

5 Pullups

10 Over head lunges 45/25#

20 Double Unders

—————————————————-

Endurance: Meet at ECC @ 6 am

OTM x 30 minutes

Odd Minutes - 40 seconds row ~ max distance / 20 seconds rest

Even Minutes - 40 Seconds 10 meter run ~ sprints / 20 seconds rest