22 Nov WOD- Friday, November 23

9:30 and 10:30am class only today!

Strength

3 sets for quality:
12 Single Arm KB Front Rack Lunge
8 Barbell Bent Over Row
2 TGU each arm

WOD:

12 min Alternating EMOM
18 KBS 53/35
12/10 Cal Bike

*scale reps so work can be done in 45 sec or less