Wednesday

Get ready for the next challenge to be posted December 1st.

In the beginning of the year we wrote a list of goals that we wanted to complete by years end.... Where are you on completing those goals?? Also start thinking about what you want to conquer next year.

Active Warm-up:
Agility drills x3
Row 150m with straight legs
Row 150m with straight arms
Row 200m
then 2 rounds of:
Good mornings 10 reps
L-Sits 30 second holds

Bonus: Tire flip and jump 5 reps.

WOD
50-35 and 20 rep rounds of the following for time:
Kettlebell Swing 55/35lb
Box jump 24/18
Sit ups



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