Friday, November 4, 2022
A. In 12 minutes complete 3 sets of the following
A1. 16-20 DB by side reverse lunge @ 50#/35# per hand
A2. 15-20 GHD sit-ups or Max Sit-ups in 60 seconds
A3. 10 Pendlay rows @ 135#/95#
B. 3 rounds for time
Run 400m
21 Pull-ups
15 front squats 135#/95#
Masters
A. EMOM 12 min
min 1: bike 10/8 cal
min 2: goblet wall sit x 45sec
min 3: 16 alt leg med ball sit-ups
B. 15 min AMRAP
Row 15 cal
12 wall ball
9 burpees
6 box jumps