WOD Thu Nov 7

Work

At low intensity...

15-12-9
Row Calories
Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings @ 24/16

Into...

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into...

15-12-9
Row Calories
Bike Calories

CompTrain

Recovery/Mobility

7am E-Fit Class

Accumulate 3mins handstand hOld. Do 10 pushups every break.

Accumulate 35 Ring dips. Do 15sec hollow hold every break.

On the 90 sec x 5:

7 cal bike + 7 burpees