November GOAL Board Winner is….Jenn Hall!! The December goal board is up, do you have your goal in mind and ready to put on the board for some accountability?

Striking @ 6:15pm

Dynamic Warm-Up – Mobility Prepare  for..

Primer
2 rds
20 DU
5 KB Swings (work up to USCF standards)
3 Double KB Power Cleans

WOD
5 min EMOM
7 Burpees
11 KB Swing USCF G/B (R/G RX+)

Rest 2 min

5 min EMOM
11 Air Squats
7 Double KB Power Clean G/B (R/G RX+)

Rest 2 min

5 min EMOM
50 Double Unders (scale to 40 or 30, an attainable amount to accomplish and still have 15-20 seconds rest between rounds)

Flow:“Wind”
3 Rounds of
Down Dog
3 legged Dog – Lizard
Warrior
1/2 Split
Lizard/Triangle w/twist

—Repeat on left side—

Supine Spinal Twist L/R

 

Strongman:
Find max # bench press @bodyweight/3/4 bodyweight

Then

8 rounds of:

Bench press x5@same weight as above

GHD sir-ups x20

Weighted Pull-ups x5@ bl/yl kb

 

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