Announcements

Have you signed up for the 3rd annual partner competition Dec 16?!?

11/27/2017

Buy In:
4 sets, alternate every 15 sec: jumping jacks, air squats, burpees, lunges
-right into-
4 sets, alternate every 15 sec:
front plank, side plank L, side plank R, hollow rock hold.

Skill: WIDOW MAKER RETEST!

1st: 20 barbell back squats + *accessory
2nd: 15 light weight + *accessory
3rd: 10 (40%) + *accessory
4th: 5 weighted BS (50%) + *accessory
5th: 20 widow maker BS (for a max set)

*accessory 5/side banded side squat & glute bridges

WOD: 10 min EMOM:
odd: 50 DU
even: 8-10 Dips

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