Blog

Nov
21
Wednesday - 11/22/23


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Skill


Split jerk
1 rep EMOM for 12min


WOD


4 RFQ

** 12 Banded hollow rock lat pulls
** 4 Evil wheels
** 12 Barbell curls
** 20 Banded triceps
** 20 Iso delt raises (10ea.)


Swift


EMOM 10

** 10 Wallballs
** 5 Up downs