Wednesday, November 20th, 2019

Weightlifting

SWOD: Back Squat

15 minutes to build to a heavy complex of:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

Metcon

WOD: Metcon (Time)

3 Rounds For Time:
30 Slamballs (20/10)
20/14 Calorie Assault Bike
20 Single Dumbbell Box Step-ups

Dumbbell: 50/35
Box: 24/20

*Time cap: 15 minutes

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