Friday November 11, 2022

Warmup

1:30 Bike/Row

10 BB Strict Press

10 BB Good Mornings

10 BB RDL

10 Jumping Lunges

10 Dead Bugs

10 Cat/Camels

Accumulate 1:00 Static Hang

Mobility

Child’s Pose 1:00

Samson Stretch :30/Side

Skill/Strength

1 push press + 1 jerk

Work gradually up to something heavy, focusing on technique.  

WOD

AMRAP 12:

5 shoulder to overhead

6 front rack lunges

7 toes to bar

8 burpees over the bar

Cap of 9 rounds.  If you get 9 rounds under 12 mins, write your time on the board.

F:  light barbell; back or unweighted lunges

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95