11-11-2019

 

 

Warm-up

400m Run

15 Burpees

w/ an empty Barbell

5 Romanian Deadlift

5 Jump Shrugs

5 Strict Press

5 Deadlift

5 Muscle Cleans

5 Push Press

5 Deadlift

5 Hang Power Cleans

5 (es) Elbow Punches

Mobility

PVC

Specific Warm-up

10 min

Build to WOD Power Clean/Deadlift weight

2 sets of 5 Pull-ups

WOD

“Armistice”

AMRAP 11 min

11 Power Cleans (135/95)

11 Burpees Over-the-Bar

19 Deadlift (135/95)

18 Pull-ups (Scale is banded Pull-ups)

Cooldown

2 min (es) Barbell Forearm Smash

2 min (es) Monkey Bars of Death