October 30, 2017

We will hopefully be fully functional on Wodify this week (Nov 1) and we are very grateful for all you that have downloaded the new app and opened/verified your account online.

Be on the look out for any updates as we continue to move forward this week!

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(WOD)

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A) EVERY 3:30 FOR 6 SETS:

3 BACK SQUATS (30X1)+ 4-6 STRICT PULLUPS (2112)

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B) 21-18-15-12-9-6

BB FRONT RACK REVERSE LUNGES (95/65)

KNEES TO ELBOWS

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(SUPPLEMENTAL)

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A) 5,4,3,2,1

SQUAT CLEANS (225/155)

*COMPLETE 5/3 MUSCLE UPS AFTER EACH SET

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B)6 ROUNDS AT HIGH EFFORT

20 CAL ROW

5 BURPEE C2B

…REST 1 MIN…

*not max effort*

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(BURN)

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6-8 SETS:

200M RUN

5 STRICT TOES TO BAR

10 CAL AD

5 STRICT PULLUPS

250M ROW

:60 PLANK

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