THU 11/15/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 8/15/18)

WOD
L3
Min 1 – 10 Pull ups
Min 2 – 10 Toes to Bar
Min 3 – 12/10 Cal Bike
5 Rounds

L2
Min 1 – 10 Banded Pull ups
Min 2 – 10 Knees to 90
Min 3 – 10/8 Cal Bike
5 Rounds

L1
Min 1 – 10 Ring Rows
Min 2 – 10 Lying Toes to Bar
Min 3 – 8/6 Cal Bike
5 Rounds