Wednesday, December 1st, 2021

Coach led warm up

Banded floor mobility

then,

2 Sets:

30 Jumping Jacks

10 In-place Lunges

5 Inch Worm + Push-up

10 Leg Swings / ea. Leg

5 Reach, Roll, and Lift / ea. Arm

10 Cat Cows

Part B

1 Set:

10 PVC Pass-Throughs

10 Deadlifts (45/35)

10 Clean high pulls (45/35#)

10 Jump + Land in Power position

10 Bent Over Rows (45/35#)

10 Power cleans

WOD

3 Rounds:

24 Chest-to-Bar Pull-ups (mod: regular, banded, ring row, jumping C2B)

8 Power Clean (205/145#)(mod: 70% of 1rm clean)

Post time to Wodify and Whiteboard

Midline core work

For Completion:

30-20-10

GHD Sit-ups

Single-Arm Plank Hold on Rings / ea. Arm (Seconds)

Mini BandSide Steps (Right)

Mini Band Side Steps (Left)

Recovery

3 Sets:

:30 Doorway Stretch / ea. Side

:30 Banded Shoulder Stretch / ea. Side

:30 Banded Rack Stretch / ea. Side

Extra credit (optional)

Split Jerk 5-5-3-3-3-1-1-1-1

Post heaviest set to Wodify and Whiteboard