WOD Thu Nov 18 - Bring-A-Friend-Day!

9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Work

"The Road Not Taken”

1:30 On, 1:30 Off x 10 Rounds:

Buy-in: 10/7 Echo Bike Calories
3 DB Deadlifts
3 DB Power Cleans
3 DB Front Squats
Max Echo Bike Calories In Time Remaining

Beginner: 25/15lb Dumbbells
Intermediate: 35/25lb Dumbbells
RX: 50/35lb Dumbbells
RX+: 70/50lb Dumbbells

Home

Same as above, sub 30s Any Machine for Buy-in