WOD | November 15, 2016

WOD:

  5 Rounds

  1:00 Clock

    1 Banded Sprint (Up/Back) or 15 second Bike Sprint

    AMRAP BSQ (185/155/135/95/)

    *Rest 3-5 minutes between efforts   

EXTRA WORK:

  Barbell / Midline Conditioning:

    EMOM 12:

      ODD: 3 x S2OH (185/135)

      EVEN: 10 x GHDSU

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW