WOD Blog
 | Thu, Nov 7 2019 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
110719(Time) Workout RECOVERY WORKOUT EMOM x 24 MINUTES MIN 1 - Row for Cals MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15) MIN 3 - Hollow, Superman, or Plank Hold MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)* MIN 5 - Slam Ball (30/20)|(20/10) MIN 6 - Walking Rest** *In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB. **During the walking rest...walk, breath, and recover. COOL DOWN FOR RECOVERY 2:00 L-Side Lat Distraction 2:00 R-Side Lat Distraction 2:00 Child's Pose 2:00 Down Dog Pose
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