November 26, 2018

November 26, 2018

7 minute clock :

a) downward dog + upward dog x 10 reps each w/ 2 sec pause

b) inch worm (in place) x 7

c) side lunge x 7 (each side)

d) single leg toe touch x 7 (each leg)

* shoot for 2 rounds 

5 minute warmup
18 minute clock to complete
5 rounds of :
350 meter row
2 tng deadlifts

notes :
- finish with atleast 2 sets at heavier loads than last week.
- miss deadlift day last week? finish at 90-102% of 1rm. 

partner wod
2 rounds
2:30 on/ 30 secs off of :
for max reps :
a) calorie row
b) toes to bar

notes :
- partition as desired
- score is total reps for both sets combined.
- level 2 - hanging knee raises 

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