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OUR BLOG

Sun.11.15.20

By CoachBo | In WOD | on November 15, 2020

Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups

WOD:
For Time:
100 Sit-Ups
90 Dumbbell Suitcase Deadlifts (50/35 lb)
80 Russian Twists (each side)
70 Up Downs
60 Alternating Box Step-Ups (24/20 in)
50 Bench Dips
40 Dumbbell Goblet Thrusters (50/35 lb)
30 Alternating Crab Kicks
20 Inverted Burpees
10 Wall Walks

Every 3 minutes, perform:
5 Burpees
15 Air Squats
Time Cap: 39 minutes

Cooldown: Roll out and stretch

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