Wednesday 171122

Thanksgiving Schedule:
7a and 9a – Thursday
730a and 9a – Friday

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

A alternate for 4-5 working sets. 

Back rack walking lunge, 12,14,or 16 reps

Single arm KB sit ups, 10-15 reps each arm

B. WOD:  

5 rounds for reps, approx 15 min

20 walking lunges

10 wall balls 20/14 14/10 10/6

Max rep strict pull up or ring row, unbroken

Rest 1 min between rounds


C. Above and Beyond:

Ski/bike/row 30 min easy. Recover.

Olympic Lifting Class 615p –  Clean and Jerk