Wednesday, December 8th, 2021

Coach led warm up

PVC warm up and stretches

Then,

3 Sets: 1 w/ PVC, 1 w/bar, 1 w/ light weight

5 Dip and Drive (while standing)

5 Dip, Drive, and Shrug

5 Dip, Drive, Shrug, and high pull

5 Muscle Snatch from High Hang

5 Behind the Neck Strict Press

5 Overhead Squats

5 Hang Squat Snatches

5 Squat Snatches

WOD

3 Rounds For Time:

10 Overhead Squats (135/95#)

50 Double Unders (mod: 45 sec practice, or 100 singles)

Post time to Wodify and Whiteboard

Recovery

3 Sets:

:30 Banded Shoulder Stretch / ea. Side

:30 Tricep Stretch / ea. Side

:30 Doorway Stretch / ea. Side

Extra credit

Heavy Midline

3 Sets:

20 Strict Sit-ups (no arms)

10 Weighted GHD Hip Extensions (w/ plate)

100m Sandbag Carry