11.22

A. 20 min of warm up B. 400m sand bag Carry rest 3 mins x3 you pick sand bag. C. 40 sec all out AD sprint your score will be how many Cals D. 10-15 min foam rolling Source: Workout Of The Day

11.20.17

5 sets of 10 reps of each rest as little btw efforts as you can You pick your DBs 10 Renegade row with push ups 10 step ups each leg 10 DB crunches 10 Front squats 10 bi curls to shoulder press rest 90 sec btw sets Source: Workout Of The...

11.20.17 Kelen Helly

A. Group warm up B. WOD demo C. For time:“Kelen Helly”1 Round of “Kelly”2 Rounds of “Helen”1 Round of “Kelly”*********************So you know what each round will look like. 1 Round of Kelly =400m Run30 Box Jumps (24/20)30 Wall Balls (20/14) 1 Round of Helen =400m...