WORKOUT OF THE DAY, NOVEMBER 28TH 2022

WOD:

#ball is life

For Time (18 Min Cap)

45 Wallballs 20/14

500m Bike Erg or 250m Row/Ski Erg

45 Box Jump Overs 24/20″

500m Bike Erg or 250m Row

30/500m/30/500m, 15/500m/15/500m

STRENGTH:

#Front Squat

In 13:00 establish a Heavy Single

BODYBUILDING (OPTIONAL):

Bench Press 10 sets of 2

Incline Bench 3 sets of 10

Hex Press 3 sets of 10 Hex Press

Flat Bench DB Fly 3 sets 12

Standing KB Crush Grip French Press 3 sets of 10

Single Arm DB Kick Back 3 sets of 10

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