Looking for a few Watermark Community Church MEMBERS to consider joining our first non Staff WELL group...
Back squat:
5x5 @ 80% of 1RM BS
+
Front rack lunges:
3x8 @ 60% of 1RM FS
Class WOD
EMOM Perform reps below
min0 - min4 = 5 Kip pull-ups. (No band and no butterfly)
min5 - min9 = 15/10 cal row
min10 - min14 = :30 plank hold
min15 - min19 = 20 abmat sit-ups
*each minute perform the reps indicated for 5 mins. Rest is dictated by how fast reps are performed.”