Saturday, November 6

“There is value in everyone.” - Ernie Johnson’s speech to the University of Alabama football team. This is an awesome 5:00.

Rebuild 8:30a, Community WOD 9:30a

Rebuild:

A)   4RFQ

Shoulder Scarecrow x8

DB Bench Press x 8 @ 31X1

B)   4RFQ

Elevated Front Bridge, 1 min (stay engaged as much of the minute as you can)

Kneeling Half-Moon w/plates x6

C)     3RFQ

Slasher x 14 (7/each side)

1 min foam roll (athlete choice)

Community WOD:

Complete as many rounds as possible in 30 mins of:

Run, 400 m

30 Kettlebell Swings, 53/35

20 Box Jump Overs, 24/20 in

Complete in teams of 2.

Partners will alternate tasks, with only 1 partner working at a time. Partner A will run 400 m, partner B will perform 30 kettlebell swings, partner A will perform 20 box jump overs, partner B will run 400 m...and so on for 30 mins.