WOD

101020

By November 9, 2020 No Comments
Tuesday, November 10

WOD

Veterans Day Schedule, Wednesday, Nov. 11: Classes at 5am, 6am, 7am, 9am, 12:30pm (Zoom), and 5pm. No 6pm class.

Warm-up:
10 Leg swings
5 Inchworms
5 Bootstrapper
7 Tuck up
7 Superman
10 Wall squats
5 Knee raise
3 T2B
5 BB Front squat @3211

WOD:
A) Tempo Front Squat @3211 (3 second down & 2 seconds in bottom)
3-3-3-3-3 Building
*12 Minute including warm-up.

B) 7 minute AMRAP of:
15 Wallball (20/14#)
10 T2B (Knee raise)

Home WOD/Zoom:
A) EMOM x 12 minutes
4 Tempo DB front rack squat @3211
Plank hold remainder of the the minute

B) 7 minute AMRAP of:
15 Wallball (20/14#) sub DB thruster or jumping air squats
10 T2B (Knee raise, v-up or tuck-up)

Mobility:
1:30 Lizard

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