11/20/21 – 211120

Group Warm up 

Group Mobility 

Skill 

15 rounds for calories

:20 Row sprint + :40 Rest

*Score is total calories accumulated

 

WOD ( Workout of the Day ) 

3 Rounds for max reps

1:00 GHD Sit ups

1:00 Walking lunges

1:00 Bar muscle ups

Lv.2 – Chest to bar pull ups + Partial range of motion GHD sit ups 

Lv.3 – Pull ups + sit ups 

Share