Thursday, November 10th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Back Extension with KB x 15

GHD situps x 20

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Practice: Single Arm Devils Press

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WOD: 30 Minute AMRAP ~ Partners

Partner 1 —> Max Calorie Row

Partner 2 —> Max Single Arm Devils Press 50/25’s

Switch @ top of each minute

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Endurance: Meet at ECF @ 530 am

Filthy Dirty 30

30 Cal Bike

30 Hollow Rocks

30 Cal Bike

30 Pushups

30 Cal Bike

30 Jumping Lunges

30 Cal Bike

30 Ring Rows

30 Cal Bike

30 KBS