7 Rounds

Deadlifts (8)

Wall balls (12)

Hollow rocks (15)

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

14 Minutes

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

14 minutes

5 Bench Press 185 lbs

16 Bag to Shoulder

12 Weighted Situps

Friday 11.18.22 | WORKOUT OF THE DAY

Row 200 Meters / Repeat 5 times

10,8,6,4,2

Deadlift and Dumbbell Press

Row 250 Meters /Repeat 4 times

2 Rounds

10 Front Barbell Squats

10 Jumping Pull Ups

5 Inch Worms

WOD

21-15-09

Wall Ball

Pullups

or

10 Wallball

200 meter row

2 Rounds

10 KB Deadlift

10 Jumping Pull Ups

10 PushUps

WOD

7 Minutes

7 SDLHP

7 Pushups

AFAP

Hanging out with this guy is worse than any WoD !!! or is it worth the effort ? Well, Yeah. Ed and I have been around since this thing began. He is top notch.

2 ROunds

10 Squats

10 Shoulder Press

10 Knee Tucks

WOD

3 Rounds

10 Front Squats

20 Situps