WOD 11/20 | Full Body
all together – time drop format
45 on/10 off
40 on/8 rest
35 on/6 off
DUMBBELLS
Narrow Squat to wide squat jumps
alt bicep curls
flutter kickss holding dumbbells OH
Plates
CALF RAISE + SHOULDER SHRUG ON A PLATE
SQUAT + CHEST PRESS
ALT REVERSE LUNGES + HALO
Kettlebells
goblet squat + OH press
lunge assisted narrow row + wide row
Single arm push presses
BoxesÂ
Elevated push up + PLank JAck
step up + OH tricep ext
v ups
Finisher: Coaches Choice