Friday Nov. 13, 2020

Warm Up
Mobility:  
Front Rack Fixer 1:00/Side
Wall Hinge Stretch 1:00 

2:00 Bike/Row
10 WB Cleans
10 (Total) OH Walking Lunges
10/Leg Fire Hydrants 

Strength
Front Squat:
Establish an 8RM, then….
3 x 6 at 80% (rest 2:00 between sets) 

WOD (Strict 14-minute time cap)
60 Wall Balls
40/30 Cal Bike/Row
20 Clean & Jerks 

F: 50 Wall Balls; 30/21 Cal Bike; DB Hang Clean and Jerk
P1: 135/95
P2: 95/65
C:  155/105 

Post-WOD Cooldown/Mobility (optional)
Trap Smash 1:00/Side
Banded Squat on Wall 1:30  https://www.youtube.com/watch?v=mafne7kCKAo