Friday, November 22nd

Main – WOD

Weighted Step-Ups

Barbell in high bar back squat position
15 Minutes to find 10-RM weighted step ups. Each step cycle counts as 1 rep (Ex. up with the left foot, then right, then step back with the left then the right = 1 rep)

Rx =
20″ Box

If you are not comfortable with stepping up with a barbell on your back then use kettlebells or dumbbells held at your side.

Straight Up Ballin’ (Time)

100 Shoulder To Overheads

*1 Med Ball slam at the top of the 1st minute then add 1 slam EMOM (2 on minute 2, 3 on 3, etc..)
Rx =
75/55
Weight taken from the ground to get bar onto shoulders

Rx+ =
95/65

Time Cap – 15:00

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