Monday November 7, 2022

Warmup

1:30 Bike/Row

10/Side DB Strict Press

10/Side DB RDL

5 DB Goblet Squat

5 DB Sumo Deadlift https://www.youtube.com/watch?v=vK2b4IMom0E

5/Side DB Thrusters

10 Plank DB Pull Throughs

10/Side Fire Hydrants

Mobility

Banded Hamstring Stretch 1:00/Side

Banded Front Rack Stretch :30/Side

Skill/Strength

EMOM 10:

2 heavy deadlifts

Work up to something challenging.

WOD

Wallballs

Burpees

3/6/9/12/15/18/21

F:  omit the round of 21

P1/P2:  as written

C:  heavy wallball; devil’s press (50/35) 2/4/6/8/10/12/14 instead of burpees

Modify the comp version by using lighter DB.