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November 13th – Annie, pack your lunge

Strength Back squat 4 x 8 reps: After warming up do 4 sets of 8 reps pausing for a 3 count at the bottom of the first 3 reps per set and then repping out the remaining 5 for the set at a steady pace (try not to rest at top until set is done).  Repeat this for a total of 4 sets, increasing workload as you progress. Challenge yourself!!!


WOD – For Time

50, 40, 30, 20, 10

DU’s (2 to 1 singles)

Abmat sit ups

Every round begins with 12 KB alt front rack lunges (24/16 – L+R=2)


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