FRIDAY, NOVEMBER 23RD 2018

Home / WOD / FRIDAY, NOVEMBER 23RD 2018
Ryan Barlow | November 22, 2018 | no comments |

A) STRENGTH/POWER (FOR COMPLETION)

Stamina Squats (Front and Back)
10min. EMOM
Odd minutes: 3 Front Squats @ 60% of 1RM FS (Moderate Weight)
Even minutes: 6 Back Squats (do not change weight)
Repeat 4 more times.

B) RECOVERY METCON (FOR REPS…KINDA)

AMRAP30:

10 Russian KBS (53/35)
15 Sit-Ups
400M Run (sub 20/25 Cal Row/Bike/Ski if needed)

S1/MRx (44/26)
S2/MRx (35/22)

This is meant to be performed at a moderate pace. Don’t kill yourself. Shake off some soreness. Burn off some extra calories. Enjoy yourself.

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