11-30 WOD ‘Diane’- Oh how we missed YOU!

Friday

Time to lift heavy sh*t!
Time to lift heavy sh*t!

WOD:

‘Diane’

Warm up/mobility = see board!
A. Take 15 minutes to work up to a heavy 5RM deadlift.

B. 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool

ROLL

$$$ 100 ab mat sit ups for time. Beat your last time and remember to record your time in your WOD books!

Friday

WOD:

‘Diane’

Warm up/mobility = see board!
A. Take 15 minutes to work up to a heavy 5RM deadlift.

B. 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool

ROLL

$$$ 100 ab mat sit ups for time. Beat your last time and remember to record your time in your WOD books!

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11-29 WOD

Thursday

Warm up/ mobility- see board
A. 8 Sets
FrontSquat x 2 reps (@85% of 1RM)
BoxJump x 5 reps (36″)
Rest 2-3 min
B. 5 Rounds
Row 500m
15 WallBallBurpee
15 WallBallSitUp

WallBallBurpee -> Do a wallball then burpee == 1 rep!!!!