WOD- Friday, November 23

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


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


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

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

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