11/17/2021 Wednesday Workout

WARMUP
2 Rounds
1:00 Row (ez)
10 Groiners
10 bootstrappers
10 Elbow Punches
Into
2 Rounds
:45 Row (mod)
10 Med Ball Front Squats
10 Med Ball Push Press
10 Bird Dogs

STRENGTH
3×5
Tempo Front Squat (32X1)
*Weight stays Moderate across all sets.
(Score is Weight)

WORKOUT
OPEN 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target