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Nov 9/23.

Strength: 12 min EMOM

Min 1- 40 sec Bar hang

Min 2- 40 sec Hollow Hold

Min 3- 40 sec Handstand Hold.


Partner WOD: 3 - 8 min AMRAPs

#1- Bike 10/8 cal

BB Complex (95/135)

5 HPC

5 S2OH

5 FR Sq

1 MIN REST #2- Row 12/10 cal

BB Complex (95/135)

5 HPC

5 S2OH

5 FR Sq

1 MIN REST

#3 - 100 m Run

BB Complex (95/135)

5 HPC

5 S2OH

5 FR Sq


>>> For each AMRAP, YG,IG format.

P1:cardio

P2: cardio

P1: BB complex

P2: BB complex <<<



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