11/28/19 – 191128

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Team of 2, for time.

0:00 – 10:00 

Row 2,000m *One partner rows while the other holds a double kettlebell front rack position Rx 35lbs/20lbs  Rx+ 53/35lbs

10:00-20:00 

100/80 calorie bike *One partner bikes and the other holds a weighted wall sit Rx 35/20lbs

20:00 – 30:00 – not for time. 

21-15-9

Barbell bicep curl

standing overhead barbell tricep extensions

Bent over barbell row

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