WORKOUT OF THE DAY, NOVEMBER 1ST 2022

WOD:

#sugar rush

For Time (14 min Cap)

50 Toes to Bar *Scale to Hanging Knee Raise

100 Wallballs 20/14

Every break/drop = 200m Run

STRENGTH:

#front squat

Every 3:00 for 12:00

Complete 1 Set

Max Reps at 50%

Max Reps at 60%

Max Reps at 70%

Max Reps at 80%

FINISHER:

#kb fun (6 min)

15-9-6-3

Double KB Front Squat 53/35s

Double KB Box Step Ups 24/20″ *Scale to KB Walking Lunges

50′ Farmers Carry

15 FS, 15 Step Up, 50ft carry, 9/9/50, etc…

BODYBUILDING:

Ring Rows (Feet on box) 4 sets of 10

Reverse Grip Lat Pulldowns 4 sets of 10

Single DB Row (side) 4 sets of 10

Double DB Standing Bent Over Row 4 sets of 10

Double DB Skull Crushers 4 sets of 10

Single Arm DB Kickback 4 sets of 10

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