11/1 Monday

Warm Up 

The Complex warm up

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

  1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

  3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

  4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

  5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)


WOD

EMOTM for 18 minutes (members choice of HEAVY load)

Odd minutes- 4 ground to overhead

Even minutes- 7 front squats

Ray Traitz