Friday, November 19th, 2021

Coach led warm up

Mini Band warm up

Then,

AMRAP 5:

5 Single Arm Ring Rows / ea. Arm

5 Single Leg KB/DB Deadlifts / ea. Leg

50-ft Elbow to heal lunge step

50-ft knee over to toe reach Stretch

Then,

Take 5 min to work up to starting/ working weight for deadlift emom

Strength

Emom for 12 min of:

3 Deadlifts (65%-80% across or work up from 65% to 85%)

WOD

Every 4:00 x 4 Sets, ea. for time of:

15 Burpees

60 Double Unders (mod: :45sec du practice, 120 singles

15 Wall Balls (30/20#)

Post time for ea. round and heaviest weight lifted for DL to wodify and whiteboard

Recovery

Accumulate:

1:00 Foam Roll Low Back

1:00 Cobra Stretch