400m run, carve engine, crossfit, dips, functional fitness, knees to elbows, rounds, thrusters -

Monday 11.2.20

Strength/Skill - Front Squat

EMOM 2:00 x 6


Build to a heavy 1 Rep Max


WOD (Workout of the Day) 

"Heave Ho"

5 Rounds

400m Run

9 Knees to Elbows

15 Thrusters 75/45

9 Matador Dips

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 15-25 Minutes
  • Score is time

*Scale accordingly if any exercise cannot be performed RX