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November 17th – Bad round counts

Warm-up –  Air squat Tabata/Mtn. Climber Tabata: During these Tabatas, your normal 10 second rests are now actually static holds. Air squats – try to achieve minimum of 8 squats per 20 seconds and then hold bottom squat position during each 10 second rest. Mtn. Climbers – try to keep moving steady during the 20 second interval bringing knee to elbow and then hold plank during the 10 second rest. Let’s see who can finish.


WOD – 14 Min EMOM

35 seconds work each minute-25 seconds rest

Row calories

TTB (Mod- hanging knee raises/Med ball situps 20/14)

***2 scores/the lowest score you achieved for each movement over the course of the workout***



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