WOD

111221

By November 11, 2021 No Comments
Friday, November 12

WOD

Warm-up:
1 minute Row
1 minute inchworm lunge
W/ PVC
10 Passthrough
5 reps each of Burgener Warm-up: https://www.youtube.com/watch?v=ZE7-msQJyfo

w/ barbell
3 (Power snatch + OHS)

3 Deep squat complex
5 Thrusters w/ empty bar
5 Pullup

WOD:
A) Every :90 for 12 minutes (8 sets)
Hang power snatch + OHS
Build over the first 3 sets then use that load for remaining sets.
Focus on form over load. We will be adding weight over the next several weeks.

B) “Jackie”
1000m Row (Scale to 750m)
50 Thrusters (45/35#, scale to 30)
30 Pullup (Scale to 15-20)
*12 minute cap.

Mobility:
:30 Puppy dog (L/R/M)
:30 Archer in Saddle

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