Nov 9/23.
Strength: 12 min EMOM
Min 1- 40 sec Bar hang
Min 2- 40 sec Hollow Hold
Min 3- 40 sec Handstand Hold.
Partner WOD: 3 - 8 min AMRAPs
#1- Bike 10/8 cal
BB Complex (95/135)
5 HPC
5 S2OH
5 FR Sq
1 MIN REST #2- Row 12/10 cal
BB Complex (95/135)
5 HPC
5 S2OH
5 FR Sq
1 MIN REST
#3 - 100 m Run
BB Complex (95/135)
5 HPC
5 S2OH
5 FR Sq
>>> For each AMRAP, YG,IG format.
P1:cardio
P2: cardio
P1: BB complex
P2: BB complex <<<
