Thursday November 23, 2023

Warmup

1:30 bike/row

2 rounds

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

10 plank wallball tap

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

Skill/Strength

Warm up on the barbell for the WOD

WOD

Grace

30 clean and jerks (135/95)

Modify by reducing (or adding) weight.

Or…

DT

5 rounds:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 shoulder to overhead (155/105)

Modify by reducing weight.

Then, do Tuesday’s optional WOD (or a benchmark row) if you’d like

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Open Gym from 9am – 11am.  All other classes are cancelled.  Happy Thanksgiving!