Tuesday, November 9th, 2021

Coach led warm up 

Foam roll

Then,

3 rounds of:

50ft bear crawl

5 HRPU

50ft inchworm

10 back ext. or Superman ext

50 ft lateral lunges

Test Wod!

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups (mod: box, or HRPU to wall step)

Women: 155 lb. 

Men: 225 lb.

Post time to Wodify and whiteboard 

Cool down

Spend 5 min on bike 

Then, 4min tabata of:

Hollow hold

Squat reaches