Tuesday, November 23rd, 2021

Coach led warm up

Banded mobility ( from floor)

Then,

AMRAP 6:

10 Alternating Spiderman Stretch

5 Single-Leg KB Deadlift / Leg

10 Up-Downs

5 Single-Arm KB Swings / Arm

Part B

1 Set:

3 Box Jumps

5 Sumo Deadlift High Pulls (add 5-25# to

each side)

:20 Bike (easy pace)

1 Set:

3 Box Jumps

5 Sumo Deadlift High Pulls (add 5-15# to

each side)

:20 Bike (moderate pace)

1 Set:

3 Box Jumps (should be workout height)

5 Sumo Deadlift High Pulls (should be

workout load)

:20 Bike (fast pace)

WOD

5 Rounds For Time:

10 Box Jumps (24/20”)

15 Sumo Deadlift High Pulls (115/75#)

20/15 Calorie Bike

Post time to Wodify and Whiteboard

Recovery (mandatory)

3 Sets:

1:00 cobra stretch

:30 Alternating Figure-4 Stretch

:30 Couch Stretch / Leg

Extra credit (optional)

8 Rounds For Time:

100m Sandbag Carry (50/30#) or Rx+: 50m (4x floor length)(150/80#)

300m Run

Post time to wodify ans whiteboard if completed