Workout of the Day


November 3, 2018

## Sport _**A: Complete 4 rounds of:**_ 10 Spiderman lunges 30 s super man hold 10 DB presses _**B: Metcon (Time)**_ *Then in teams of 2 complete a partner "Helen"* _3 RFT:_ 400m Run 21 KB swings (53/35) 12 Pull ups _**C: Metcon (No Measure)**_ 3X20 SIT UPS 3X20 RUSSIAN TWISTS ## Performance _**A: Complete 4 rounds of:**_ 10 Spiderman lunges 30 s super man hold 10 DB presses _**B: Metcon (Time)**_ *Then in teams of 2 complete a partner "Helen"* _3 RFT:_ 400m Run 21 KB swings (35/26) 12 Pull ups _**C: Metcon (No Measure)**_ 3X20 SIT UPS 3X20 RUSSIAN TWISTS