Friday, November 1
I put instant coffee in a microwave oven and almost went back in time.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
:30 med ball snow angels
10 med ball slams
10 rotational med ball slams
10 wallball
(NTE 10:00)
Strength/Skill
5 min: Rope Climb/Clamp Skill Work
Then:
Superset:
Double KB Reverse Lunge 20-20-20
DB Pullover 12-12-12-12
WOD
“Fran”
21-15-9 reps of:
Thruster, 95/65 lbs
Pull-up
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.