11.22.17


Published November 21, 2017



PreWod

Warm Up
Row 500 m
PVC Good Mornings x 10
KB Figure 8 x 10 (5L/5R)
KB DL x 10

Strength
BoR 5 x avg reps wk 2 (6-12) @ 91%
Strict Pull Ups 3 x ME
Bridge up down 3 x 15



MetCons

11.22.17

Buy in: 10 Turkey get ups (TGU) 55/35

800 m turkey trot (run)
50 Push ups
25 Gobbler Squats (55/35)
40 MB sit ups (20/14)
15 Pull ups
30 Gobbler Lunges (15L/15R) 55/35
5 Burpees

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