Wednesday November 3, 2021

“If it makes me feel uncomfortable, it must make the other feel twice as uncomfortable.” – Erik Zeyher 

Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here

Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.

Partner Warm Up: 
7 minute Clock
Teams who complete the most 100m intervals win

Partner A: Rows to 100m. For every meter Partner A rows under
or over 100m, they must perform 2x that many reps of a penalty movement

Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.

V-Up Review and Mini Round:
3 Minutes
10 Tuck-ups
5 Partial V-ups, Touch Shins
5 V-ups

WOD:
For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups

Time: 11 Minutes
Loading: 1/5
Skill:3/5
Volume: 5/5

Intermediate: 
For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups

Beginner:
For Time:
90 Air Squats
40 Tuck-ups
60 Air Squats
30 Tuck-ups
30 Air Squats
20 Tuck-up

Movement scaling options: 
Air Squats: Reps, Lunges
V-ups: Tuck-ups, Sit-ups, Reps

Cool down: 

2 Sets:
30 Seconds Press-up Stretch
30 Seconds Groiner Stretch / Side