Saturday, November 27th, 2021

Coach led warm up

Crossover symmetry – iron scap

Then,

AMRAP 8:

:30 Bike, Row, or Ski

20 Mountain Climbers

10 Sit-ups

2 DB Turkish Get-ups / ea. arm

WOD

AMRAP 12:

20 GHD or weighted Sit-ups (30/20)

10 DB Single-Arm Overhead Walking

Lunge / Arm (50/35#)

Post reps to Wodify and Whiteboard

Recovery

3 Sets:

:30 Scorpion Stretch Hold /ea. Side

:30 Cobra stretch

Extra credit

Conditioning (Ski, Row, or 2x bike)

5 Rounds For Time:

200m

– Rest :30 between rounds

4 Rounds For Time:

400m

– Rest 1:00 between rounds

3 Rounds For Time:

600m

– Rest 1:30 between rounds

Post total time for ea. to Wodify and Whiteboard