WORKOUT OF THE DAY, NOVEMBER 18TH 2022

WOD:

#get fit

1-10

Thrusters 95/65lbs *Athlete Can Sub 50/35lbs if desired

30 Double Unders *45 Singles *4 Cal Ski

12 Min Cap

STRENGTH:

#front squats

In 12:00 Complete

12 Reps @ 50% 1RM

9 Reps @ 65%

6 Reps @ 80%

Find a 5RM in remaining time

FINISHER:

2 Rounds (14 min Cap)

40/30 Calorie Row

6 Rope Climbs* **Scale to 18 Strict Pullups or Ring Rows

40 Wallballs 20/14

2:00 Rest

*any 2 of each set of 6 need to be legless

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