11.13.25 ON THE LAMB

This entry was posted in SFXF Workouts on by

The Sauna will be fired up at 5 pm again tonight.

WARM UP
Row 1,000
2 Rds
8 V Ups
8 POF Squats
8 Arch Hollow Swings
Dynamic Stretch

STRENGTH
Back Squat
10 on slant board
(3)2 with 3 second pause at the bottom
(5)3 without pause

WOD
For Time:
​
3 Rounds
​
4-3-2-1 Reps of
DB Thruster 50/35
Burpee Box Jump Over 30/24
​
2 Rope Climbs at the end of each round.

ICING
Couch Stretch
30 GHD sit ups or Stick Sit ups