Sunday WOD – Nov. 9th


  • Hollow Body
  • Arch
  • Bird Dogs
  • Ring Rows
  • Wall Balls



  • Ring Rows
  • Bird Dogs


EMOM-6 (Every Min on the Minute for six minutes) – Set clock for six minutes

Target reps between 6-12 reps for each movement

  • Wall Balls 10# ball
  • Burpees (ring row mod for Liz.)
  • Row for calories

WP_20141109_08_47_01_Pro WP_20141109_11_38_33_Pro

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