WOD, 1 Dec

WARM-UP
200 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
12 SUPERMANS
Baby Elephants
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Good Mornings
12 PVC Pass Throughs
Iron Cross
SCORPIONS
200 meter Run

MOBILITY WORK
Pigeon Pose – 1:00 ea Side
Child’s Pose – 1:00

WOD REHEARSAL
Ea Team Member:
5 KB Swings
5 Burpees
5 Box Jumps

WOD
181119L
3 Person Team WOD
27 Min AMRAP of:
9 KB Swings, #53/35
9 Burpees
9 KB Swings
9 Box Jumps
(Only one person working at a time. Indiv that starts the round must finish it.)

OLY WK2 DAY6
WORKOUT
Back Squat – 75%x8, 80%x6, 85%x4, 90%x2, 80%x8
Jerk (3 sec hold in split) – 70%x3, 75%x2, 80%x2, 85%x2, (85%x2)
Push Press – 70%x5, 75%x3, 80%x2, 85%x2, (85%x2)
*Increase weights in ( ) if you feel good