Nov 3

Workout of days past

Skill

“Midline Cash Out”

2 Sets 50 Russian Twists (Unweighted) 15 Arch Ups 30 sec Extended Plank Hold

Video Demo: Extended Plank Hold https://youtu.be/abuiPdidveY

WOD #2

“Election Day WOD”

Strength: 20 min to find DL 3RM and Bench Press 3RM *Work up to a set of heavy 3 reps, not all time PR **OR** Conditioning: AMRAP 20 400m Run 500m Row 100 Double Unders

*Each person votes/chooses Strength OR Conditioning workout.

WOD

“Warm Up/WOD Prep”

AMRAP 12 12/10 Cal Row 12 Russian KBS (Grab 2 weights, increase weight after a few rounds) 8 BB Good Mornings @3111 (start w/PVC) 60 Single Unders
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