WOD

112120

By November 20, 2020 No Comments
Saturday, November 21

WOD

Warm-up:
10 Bootstrapper
10 Spiderman lunge w/ arm to sky
10 Top down deadlift
10 Clean high pull
8 Tuck up
8 Superman
8 Bent over row
8 Hang power clean
8 Lat Pull
5 Pullup

WOD:
Every 4 minutes for 20 minutes (5 sets)
5 Hang Power Clean (Build each set)
12-25 Pullups
If you finish under 2:30, run 150m.

Home WOD:
Every 3 minutes for 21 minutes (7 Sets)
9 DB Hang Power Clean
12 DB Renegade Row
150m Run

Mobility:
1:00 Archer
1:00 Lying knee twist

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