WOD – Sun, Nov 24
Warm Up
Super Sets Sunday (Weight)
Every 90 seconds for 10 Rounds
Odd: 5 BB Bench + 10 DB fly
Even: 5 DB elevated Bulgarian split squat + DB hammer curl
Athletes RPE on weight of each super set increase in lbs as needed on each lift movement.
Pay The Man (Checkmark)
Every 3MOM for 8 rounds.
5 Dead Lift 155/115 115/85 75/55
3 Power clean
2 Thruster
30 Double unders/45 Singles
7 V-ups /single leg v-ups
Goal is unbroken on BB complex and increase weight if feeling good.
Cool Down
Coaches Chpice
Dynamic movements Coaches Choice