Tuesday, November 8
WOD
Veteran’s Day Schedule Friday, November 11th. No class at 5am, otherwise normal schedule of classes.
Warm-up:
10 Leg swing
10 Wall squat
10 Hollow rock
10 Superman
6 Spiderman lunge
10 Hawaiian squat
16 Speed skater
8 Muscle clean
6 Tall clean
4 Squat clean
4 BBJO
WOD:
A) 10 minutes to build to a heavy squat clean
B) For time:
50 Squat Clean @ 70-75 % of part A
At the start of every minute including the first minute, 3 burpee box jump over (24/20″, Rx+ 5 BBJO)
*12 minute cap.
Mobility:
1:30 Couch stretch
