Wednesday November 15th

Written By Ashley Mathewson

FIT

WOD
AMRAP 16
250m Row / Ski OR 10/8 Cal Bike
6 Front Rack Lunges
6 Shoulder to Overhead
250m Row / Ski
8 Front Rack Lunges
8 Shoulder to Overhead
250m
10 Front Rack Lunges
10 Shoulder to Overhead
Etc…

—Rest 2:00—

21 - 15 - 9
DB Thrusters
Burpee over DB

—Rest 2:00—

100 Grasshoppers
80 Alternating V ups

BURN

SWEAT
EVERY 3:00 x 5
10 Calorie Row
5 Double DB Snatch
5 Burpee Box Jump Overs

CORE
1:00/side Side Plank
10 Plate Pull Overs
:40 Extended Plank Hold

Ashley Mathewson
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Tuesday November 14th