Saturday, November 20th, 2021

Game of the day

Stick game

Coach led warm up

10 Alternating Spiderman Stretch

10 Standing Toe Touch & Reach for Sky

10 Plank to pike

10 Air Squats

10 Good Morning + Jump

10 Alternating Reach Throughs in Plank

10 Air Squats

5 Push-ups

10 Double Knee Tuck in Plank

5 Push-ups

10 Air Squat

10 Burpee

10 Push-ups

WOD

“The Chief” (partner or single)

*partners switch after round complete

5 Rounds For Reps:

AMRAP 3:

3 Power Cleans (135/95#)

6 Push-ups

9 Air Squats

*RX + = use vest 20/14

– Rest 1:00 between rounds

Post total reps to wodify and whiteboard

Recovery

spend 5 min on lacrosse ball roll-out