WOD

112023

By November 19, 2023 No Comments
Monday, November 20

WOD

Thanksgiving Schedule:
Wed, Nov 22nd: Last Class at 9am (Open Gym as usual)
Thanksgiving Thu, Nov 23rd: No Classes
(Run the Del Ray Turkey Trot!)
Fri, Nov 24th: Classes at 8am & 9am only

Warm-up:
3 Inchworm lunge
4 Up down dog
25 Jumping jax
3 Deep squat complex
10 Tuck up
10 Scorpion kick
2 (High hang clean + mid hang + low hang+ mid shin)
2 Rounds of:
4 Burpee
10 DU

WOD:
A) Squat Clean
Every 2 minutes for 14 minutes
Set 1: 2 reps @ 50%
Set 2: 2 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 reps @ 80%
Set 5: 1 reps @ 85%
Set 6: 1 reps @ 90%
Set 7: 1 reps @ 95%

B) 8 minute AMREP of:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Burpee
15 DU/30 SU after each set of burpee

Mobility:
:45 Low dragon
:45 Lizard

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