WOD

11.09.19

STRENGTH

Back Squat perform @climbing:

Every 2’ x  3 sets perform 5 reps

Every 2’ x  3 sets perform 3 reps

Every 2’ x  2 sets perform 2 reps

WOD

4 rounds for time:

21 M / 18 W Row Calories or Bike

15 Wall Ball @20/14lbs

12 Knee to Elbows

STRENGTH

Back Squat perform @climbing:

Every 2’ x  3 sets perform 5 reps

Every 2’ x  3 sets perform 3 reps

Every 2’ x  2 sets perform 2 reps

WOD

4 rounds for time:

21 M / 18 W Row Calories or Bike

15 Wall Ball @16/8lbs

12 Knee to Elbows or K2 Chest

STRENGTH

Back Squat  or DB Russian Step Ups (each leg) perform @climbing:

Every 2’ x  3 sets perform 5 reps

Every 2’ x  3 sets perform 3 reps

Every 2’ x  2 sets perform 2 reps

WOD

4 rounds for time:

90″ Row or Bike for max speed

15 Wall Ball or KB Goblet Squat

12 Knee Raises

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