Monday:  December 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded shoulder distraction 2:00/side

:90 Bike/Ski or Row, increase speed every :30
20 Hinge Squats*
20 Hanging Scap Squeezes

*Example Hinge Squats

https://www.youtube.com/watch?v=iVHDECm2IO0

Strength(15:00 – 35:00)
Back Squat*:  Establish a new 5RM (The goal here is 5-10lbs more than last week)

Otherwise, do a 5×5 at moderate weight.

WOD(40:00 – 48:00)

Fitness
AMRAP 8 Minutes
21 Burpees
15 Ring Rows
9 Wall Balls

Performance
AMRAP 8 Minutes
40 Burpee Box Jump Overs 24/20″
30 Pull Ups
20 Thrusters 95/65lbs

Option 2:  Thrusters at 75/55lbs

Competition
AMRAP 8 Minutes
40 Burpee Box Jump Overs 24/20″
30 C2B Pull Ups
20 Dumbbell Thrusters 50/35lbs

Optional Workouts of the Week

Option 1:
20-15-10
Wall Balls
Burpees
Cal Bike/Ski/Row (16-12-8 for the ladies)

Option 2:
4RDS
2 Ring MU
4 HSPU
8 Power Snatch (75/55)