Friday 11/8

Workout of the day Open Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes WORKOUT VARIATIONS Rx’d (Ages 16-54) ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Scaled (Ages 16-54)…

Tuesday 11/5

Strength
Back Squat

75%x3, 80%x3, 85%x3, 80%x3, 85%x3, 92-95%x1+

Workout of the day

For time-
40 Alternating v-ups
Then…
3 rounds-
18 Cal Row
12 Devil presses
Then…
40 Sit-ups

Rx 30/20#
Rx+ 40/30#