Friday, November 8th

Warmup: 10 minutes of

10 Single Leg Kettlebell Deadlift

10 jumping jacks

10 cals Bike

10 banded flies


Buy-in: Ring Rows or Deficit Ring Rows 3x12


Strength: Dumbell Bench 3x12


WOD: For Time

5-4-3-2-1 of

Rope Climbs

Double KBS x2

Double KB Lunges x 2

Row x 100 meters

Joe Kusnitz