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Thursday Nov 2

Warm Up-
Dynamic 
2 Rounds
25ft-
Lunges
Frankensteins
Bunny Hops
(5) Inch Worm Push Ups
Duck Walk

Pick 1

Strength-
Front Squat
5min to warm up/ get weight
EMOM
Min 1-4: 3 reps @ 80%
Min 5-8: 2 reps @ 85%
Min 9-12: 1 rep @ 90%

Endurance-
In teams of 2:
8min AYCE-
A: 15/10 cal Row
B: Holding Low Plank
-1min Rest-
8min AYCE-
A: 10 Box Jumps
B: Holding Hollow Hold

WOD-
For Time (15min cap)
5 Rounds:
21 Thrusters (45/35)
6-25ft Shuttle Sprints
9 Alternating DB Snatch 50/35

**IF you drop the empty barbell on the floor do 20 burpees***

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