• WOD Nov 23

    Workout of the Day

    HAPPY BIRTHDAY STEVE S.
    Warm-up
    Row 500 M
    20 Ring Rows
    20 Rev Fly w Band

    Skill
    4 Rounds
    10 V-ups
    10 Hollow Rock
    10 Bicycles
    10 sec Hollow Rock hold

    WOD
    “FRAN”
    21-15-9
    Thrusters 95/65
    Pull-ups

    Post your scores to the Whiteboard.