11-11-2020

11.11.2020

THANK YOU TO ALL OUR VETERANS

 

Warm-up

Partner Warm-up

6 min AMRAP

Partner 1:  Row

Partner 2:

12 Jumping Jacks

6 Pike Toe Touches

6 Pass Throughs

6 Overhead Squats

Mobility

PVC

1 min (es) 3D Dynamic Calf Stretch

WOD

11 Strong

11 Rounds

11 Calorie Row

11 Thrusters (RX= 65/45 RX+ 85/55)

11 Bar Facing Burpees

11 Sumo Deadlift High Pulls (RX= 65/45 RX+ 85/55)

30min Time Cap

 

Cooldown

2 min (es) Basic Barbell Trap Scrub

2 min (es) Calf/Achilles Barbell Smash