Friday November 14, 2025

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

5 no push up burpees

Butt kicks (down & back)

10 alt. v ups

Quad pulls (down)

Knee pulls (back)

10 Cossack squats

Carioca (down & back)

10 kips swings

Mobility

Wall hinge stretch :30

Skill/Strength

Clean and Jerk

Warm up to working weight (or a bit more) for the WOD

WOD

Austin O’cilka Memorial WOD

2 burpee bar muscle ups (or 3 burpees > 1 pullup x2)

800m run (or 6 laps)

2017m row

15 minutes to complete or get as far as possible.  If you finish before 15 mins, rest the remainder of the time.

Then (beginning at 15:00)…

AMRAP 11:

7 strict pullups

7 wallballs

7 clean and jerks (165/115)

7 toes to bar

7 box jumps

Modifications:

Strict Pullups – 15 ring rows > jumping pullups > kipping pullups

Clean and Jerks – lighter barbell or 15 KB swings

Toes to Bar – hanging knee raises or 15 situps

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RIP Austin O’cilka