Wednesday Nov 2

30:00 Running Clock
Deadlift (20:00)
1×8 @55%
1×6 @64%
2×5 @70%
1×4 @ 75%
1×3 @ 80%
*Unbroken sets
STRAIGHT INTO:
10:00 to complete the following circuit:
3x 10 Single Arm DB Bent Over Row
3x 10 DB Curls
3×20 Banded Pull Aparts
METCON: (15:00)
2 Rounds:
400 M Run
30 Alternating Step Back Lunges (15 ea leg)
200 M Run
2 Rope Climbs
Optional Work:
3-4 Sets:
12 strict banded pull up + 6-8 Barbell Hip Extension
30:00 Z2 Bike or Row (Conversational Pace)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD