Friday - regular hoursWOD 11//23/18 8X 2+1 EVERY 120 SPEED FRONT squats 50% x 2 Speed deadlift 70% x 1 THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 "ALTERNATING TABATA 8 RDS EA ROW/BIKE FOR TOTAL CALS DOUBLE UNDERS "
WOD 11//23/18 8X 2+1 EVERY 120 SPEED FRONT squats 50% x 2 Speed deadlift 70% x 1 THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 "ALTERNATING TABATA 8 RDS EA ROW/BIKE FOR TOTAL CALS DOUBLE UNDERS "