Wednesday November 23, 2022

Warmup

1:30 Bike/Row

10 Cossack Squats

10/Side RDL

10/Arm Russian KBS

10/Arm OH Press

5 Goblet Squat

5/Side DB Thruster

Mobility

Wall Hinge Stretch :30

Banded Shoulder Distraction :30/Side

Skill/Strength

Barbell Good Morning

3-4x8

Light weight.  Focus on form. 

WOD

Filthy Fifty

50 box jumps

50 jumping pullups

50 kb swings (35/25)

50 walking lunges (total)

50 knees to elbows

50 push presses (45/35)

50 good mornings (45/35)

50 wallballs

50 burpees

50 double unders

Option 2:  Half Filthy Fifty (25 reps of everything)