WORKOUT OF THE DAY, NOVEMBER 21st 2019


Published November 20, 2019


WOD:

#friendzone

Teams of 2:

AMRAP 20: 

Max Calorie Assault Bike or Bike Erg

Station 1: 

Assault Bike or Erg

Station 2: 

10 Burpees
200 Foot Farmers Carry (70’s/50) 

Ex:  Athlete 1 completes as many calories as possible.  Athlete 2 completes 12 Burpees + 200ft Farmers Carry. Switch. Continue in this fashion for 20 minutes.

CASHOUT:

1-3 Rounds:

7 Single Arm DB Bench Press (Press both DB's up, Then alternate Press L, while R locked out.  Switch.  Complete 7 on each side)

7 DB Bent Over Rows (7 Right, 7 Left)

1-2 Rounds:

8 DB Curls + 8 Hammer Curls + Max Skull Crushers (25/15lbs)

 

 


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