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Open Gym or Daily WOD

Thursday, November 7th, 2019

SWOD/SKILL:

4 Rounds
Drop Set

10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10 DB Lateral Raise (Light)

No rest between sets
2-3 Min Rest between rounds

Part 2
Superset
4 Rounds

DB Seated Shoulder Press 10
DB Seated Reverse Fly 10 Reps

No rest between exercises
Rest 2-3 Min between rounds

Part 3
Superset
4 Rounds

DB or Barbell Upright Row 10 Reps
Plate Front Raise to FAILURE

No rest between exercises
Rest 3-4 Min between rounds

CORE CASH-OUT
(time permitting)



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