Friday November 11th, 2016

Warm Up
General Dynamic Flex

Activation
Coach's Game

WOD
"Gut Buster"
For Time
125 Sit Up
1000m Row
125 Sit Up

Accessory Work
5-7 Rounds NOT for time
10 Ring Row
10 Def Push Up

*If class is large. Have them split into 2 heats OR have a group do the accessory work first and then switch when everyone is ready. 


​