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Monday 11/13/23

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Lower Strength (18:00)
Thruster: (18:00)
Warm up & Build to a 5rm thruster OR New Athletes may perform 5×5 Thruster
*note weight and compare with 9/4/23
METCON: (16:00)
Every 4:00 x 4 (16:00)
12 Double Dumbbell Box Step Ups (6 ea leg) (RX: Box @ Knee Height)
24/20 Cal Row
12 Dumbbell Goblet Squat (ADV: Single DB Overhead Squat 6 each arm)
48 Double Unders
*Athlete choice on weight
SCORE = Slowest Interval
OPTIONAL WORK:
Every 4:00 x 4:
50′ handstand walk
Bike or Row Remaining Time

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