Thanksgiving social tomorrow, Festivus Saturday,
donations to the food bank and our Adopted family!
Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps.
- Back, front O/H squats
- banded pull backs, bicep curls, tricep dips
- Shoulder press tempo 1/0/3, Bentley Rows 3/0/1
- SL deadlifts, SL box jumps, box lunge switches
or
weak skill pull up and hspu from the last 2 weeks
wod nft AMRAP
- row 400 meters, alternating 100 m sprint 100 m resting row
- 10 hurdle burpees
- 2x sandbag drag, on a diagonal
- 10 renegade rows with push up
- 100 single skips, single legs or 50 double unders