Monday’s WOD – November 23rd

DAY ONE/ MONDAY 11/23
Warm-up 0:00 to 6:00:
Partner Med Ball
200 M med ball run
10 reps each partner of:
MB Burpees
MB sit-ups
MB front squats
wallballs
200 m medball run
*split work as needed

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

WOD Demo/ Mechanics/ Skill

WOD (SPRINT-M) 25:00 – 35:00:
Max Effort Calorie Bike
2:30 Minutes
Rest 3 Minutes
Max Effort Calorie Row
2:30 Minutes

Mechanics/ Form Weightlifting (35:00 – 55:00):
3 sec squat holds at the bottom
X5
Add weight for EMOM

Back Squat (from the rig)
8 Minute EMOM:
3 Back Squats

C1- 85% 1RM – 1 Rep
C2-75%1RM 2 Reps
C3- 65% or 55%1RM 2 Rep
C4- 55%1RM or below (trainers discretion) 2-3 Reps