Warm Up:
run or row
3 Rounds
5 pullups
10 pushups
15 squats
Strength:
Speed Front Squat
12×2
1 min rest between sets
WOD:
1000M row
then
4:00 burpee tabata
then
10 BMU
*scale 1 BMU=2 burpee pullups or 1 C2B and 2 dips
Posted on Nov 8, 16
Warm Up:
Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.