Thursday November 9, 2023

Warmup

300m row

10 lunges

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded OH press

10 banded good mornings

10/way banded monster walks

10 glute bridges

Mobility

Prayer pose on box 1:00

Pigeon pose :30/side

Skill/Strength

Romanian Deadlift 3-4x8

WOD Primer

2 rounds:

150m row

5 box stepups/jumps

6 DB snatches

10 single or double unders

WOD

AMRAP 6:

500m row, followed by:

Dumbbell Bench Press

Box Jumps

2/4/6/8/10

If you get through the round of 10, start over with 2.

Rest 4 minutes

AMRAP 10:

1000m row, followed by:

DB Snatch (alternating r/l) 4/8/12/16/20

Double Unders 10/20/30/40/50

If you get through the round of 20/50, start over with 4/10.

Your score is the total ROUNDS (plus reps) accomplished.

Choose your own DB weight.

F:  single unders

P1:  as written

P2:  DU reps 5/10/15/20/25

C:  minimum 50/35 DB; box jump overs