Thursday, December 9th, 2021

Coach led warm up

4 Sets: (2 w/ PVC, 2 w/ Bar)

10 Leg Swings / ea. Side

7 Wall Squats to Target

10 Shoulder Taps

7 Single-Leg Deadlifts / ea. Side

10 Muscle Cleans

Part B

5 min to work up to starting weight clean + squat

Strength

every 1:30 for 10:30 of:

1 Clean + 1 Front Squat

Post heaviest to Wodify and Whiteboard

WOD

10 Rounds For Time:

5 Front Squat (205/145#)

5 Parallette Handstand Push-ups (mod: deficit, regular, stack, box, or pike push up

(*16 min cap)

Post time to Wodify and Whiteboard

Recovery

3 Sets

:30 Cross Body Shoulder Stretch / Side

10 A-T-Y Drill with light plates

Extra Credit

5 Sets:

1:00 Max Assisted Strict Pull-ups (wide grip)

10 Bent Over Rows

– Rest 2:00