Friday November 20th WOD

Warm up:  1,000m row + 2 rounds of 10

-Air squats, ring rows, Russian KBS, push ups and sit ups


Mobility:  Choice

Strength:  20-10-10

-Back squat

-Increase 5% from last week (60% of 1RM)

Conditioning: 21-15-9

-Row for calories

-Alternating KB Snatch 53/35lbs (sub DB for lighter weigh)

-Chest to Bar Pull ups (sub regular-banded or unbanded)

Post:  3x5 (per arm)

-KB Windmills

Nick ProhaskaComment