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Wednesday, November 16, 2022

Strength:

Back Squat: 

4 Sets of 12

Note: Try to use the same weight you used in week one (60-65%). If that feels too easy, add 10-15#. 

WOD:

16 Minute EMOM

  1. 35 Double Unders
  2. 15 Wall Balls
  3. Max Push-ups 
  4. Rest

Note: Score is the amount of push-ups you accumulate throughout the workout 

Rx+: 50 Double Unders, 30/20#

Rx: 35 Double Unders, 20/14# 

Intermediate: 50 Single Unders, 16/12#, Backpack Push-ups 

Scaled: 35 Single Unders, 12/8#, Knee Push-ups

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