Sunday morning WODs!

November 23, 2019

Here are your Sunday morning WODs!

 

Sunday Nov. 24, 2019

 

EWOD (9am)

 

Warm-up:

400m Run

10 Spiderman Lunges w/reach

20 Mount Climbers

10 Air Squats

200m Row

20 Standing Straddle Stretch

10 Scorpions

10 HR Push-ups

 

WOD:

 

3 RFT:

500m Run

40 DUBs

300m Row

20 Burpee DB Step-ups 20/30

10 Atomic Wall Balls 14/20

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Strength: Deadlift

5 sets of 5 reps at 70-75%

 

WOD:

 

For time:

30 Pull-Ups

30 Overhead Squats 55/75

20 Chest-to-Bar Pull-Ups

20 Front Squats 75/115

10 Bar Muscle-Ups

10 Back Squats 95/135

 

*Use one barbell and switch out your own weights.

 

 

 

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