Thursday Nov. 12, 2020

Thursday Nov. 12, 2020

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side
15 PVC Pass Throughs 

2 Rounds:
8 Goblet Squat
5/Arm Single Arm OH Press
1 Lap or :30 row/bike 

Strength/Skill
Devils Press + Busters
EMOM 10
With a single DB, alternate between movements each minute:
2 Devils Press (one right/one left) + 2 Busters (one right/one left) (DB Burpee Thruster) 

Buster Example (you will have a single DB instead of double DBs – unless you want a challenge):

https://www.youtube.com/watch?v=yhezHsgo7v4

WOD (Strict 20-minute time cap)
21 Single DB Front Squat
30 Alternating DB Snatch
400m Run*
15 Single DB Front Squat
20 Alternating DB Snatch
400m Run
9 Single DB Front Squat
10 Alternating DB Snatch
400m Run 

*If it’s dark, cold, snowy, or you just hate running, feel free to sub a 500m row.

F:  Light DB
P1: 50/35; 
P2: 35/25
C: 50/35; 42/30/18 on the DB Snatch; Runs are 800m/400m/800m

Post-WOD Cooldown/Mobility (optional)
Low Back Foam Roll 1:00/Side
Kneeling Hamstring Stretch :30/Side  https://www.youtube.com/watch?v=MiAXGtx_J0M