Thursday November 25, 2021

Warmup

10 Inchworm

10/Arm SA DB OH Press

10/Arm SA DB Bent Over Row

5/Leg Split Squat

10 Bird Dog

10 Glute Bridge

Mobility

Samson Stretch :30/Side

Front Rack Stretch (Banded or Box/Bench) 1:00

Skill/Strength

Clean and Jerk 3x1

WOD

Grace

For time:

30 clean and jerks (135/95)

Modify by reducing (or adding) weight.

Or…

Frace

For time:

21 thrusters (95/65)

21 pullups

10 clean and jerks (135/95)

15 thrusters

15 pullups

10 clean and jerks

9 thrusters

9 pullups

10 clean and jerks

Modify by reducing weight and/or by doing wallballs for thrusters, ring rows for pullups, and 2x kb swings for clean and jerk.

Or…

DT

5 rounds:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 shoulder to overhead (155/105)

Modify by reducing weight.

You may use two barbells if you do Frace.

Classes at 530am and 830am.  All other classes are cancelled.  Happy Thanksgiving!