Nov 10/21.


Strength : Core

12 min EMOM:

1- 25 Hollow Rocks

2- 3O Russian Twists

3- 20 med ball Sit-ups

4- 45 sec SLOW MTN climbers ( knee to elbow )


WOD: 18 min EMOM

1- Row 175/200 m

2- 15 Box Jumps

3- 3 Snatches 95/135.