Wednesday- November 8th

November 8, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. WOD

In teams of three, complete 5 sets each of:
300/250 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs- Masters 95/55)

 

(substitute heavy goblet squats for OHS if needed)

 

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. If you finish before your teammates, you get to rest until they are done!

 

 

B. Cool-Down:

2-3 Rounds NFT: 

*SLOW 100m Row

*Samson Lunges

*Glute Pulls

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Glutes

*Quads

*Lats

 

 

 

 

 

 

 

 

 

 

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