Thursday Nov. 26, 2020

Reminder:  Only the morning classes are open today (5:30am & 8:30am)

Happy thanksgiving from BHCF!

Warm Up
Jog 2 laps or 200m row

Mobility:  
Child’s Pose on Box 1:00  https://www.youtube.com/watch?v=8MBTirDrBGA
Barbell Ankle Stretch 1:00 https://www.youtube.com/watch?v=IIgEw6wQQco  

:30 of Each Movement

PVC Pass Throughs
Lunges
PVC OHS
Hollow Body  Hold
PVC Thrusters
V-ups or knee tucks 

Strength/Skill
Warm up the movements for the workout. 

Optional BB WU:  5 Reps of each

Good Mornings
Front Squats
Elbow Rotations
Snatch Grip B/N Press
Snatch Grip RDL
OHS 

WOD
AMRAP 30
2 Laps Run
30 Wall Balls
2 Laps Run
30 Power Snatch
2 Laps Run
30 Pullups
2 Laps Run
30 Overhead Squats
2 Laps Run
30 Box Jumps
2 Laps run
30 Thrusters

F:  Alt DB Snatch; Ring Rows; DB Goblet Squats; Double DB Push Press
P1: 74/55
P2: 45/35 (don’t drop the empty bar)
C: 3 laps on the runs and 40 reps on the movements; 75/55; C2B Pullups; Box Jump Overs

Post-WOD Cooldown/Mobility (optional)
Piriformis/Glute Smash 1:30/Side