WOD Friday November 5th

ROWVEMBER!!

Win a FREE Month at the Gym & $200 Cash!!

Warm up: 500 meter row, good mornings, glute ham raise, sit ups, walking lunges, hip stretches

1 . 3 Sets of:

2 Overhead Barbell Lunges Per Leg

2 Hip Bridges w/ barbell on bench

2 . Every Minute on the Minute for 15 Minutes:

1st Minute: 2 Power Cleans

2nd Minute: Right # of Muscle ups

3rd Minute: Calorie Bike

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