Nov 20/17


Stregnth: Core

5 min EMOM

30 sec left plank

30 sec right plank

** continue for full 5 minutes **.

SPEND 10 MINUTES WARMING UP THE WEIGHT YOU CHOOSE FOR WOD

WOD: (28 min)

BB @ you choose the weight. Do you want a strength based workout today? Or a lung burner?

Strength: 65%-70% of max C&J.

Cardio: 45%-55% of max C&J.

4 min AMRAP

5 DL

5 H. P. Cl

Rest 4 min

4 min AMRAP

5 s2oh

5 Fr Sq

Rest 4 min

REPEAT AMRAP 1 & 2.

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