Monday, November 16th

Warm-up/5Min AMRAP
10 Jumping Spider Lunges
8 Toe Grab Squats
6 Downdog w/ alternating toe touch
4 Bird Dogs (each side)
Strength
Program A:
5×5 Bent Over Row
5×5 Back Squat
WOD
“The Quick and the Dead”
For Time:
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)
* 12 min cap

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