11/5/22 – 221105

Group Warm up 

Group Mobility 

Strength – 4 Sets: 10 single arm KB bent over rows / side + 100ft single arm KB farmers carry / side – Rest 1:30 after each set. 

 

WOD ( Workout of the Day ) 

For time – 15 minute time cap

30 Single arm overhead kettlebell lunges

30 Knee to elbow

30 Sit ups

30 Kettlebell snatches

30 Sit ups

30 Knee to elbow

30 Single arm overhead kettlebell lunges

Rx – 53/35lbs 

Lv.2 – 35/20lbs 

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