11-16-2019

 

 

Warm-up

50′ Bear Crawl

50′ Fwd Crab Walk

50′ Duck Walk

25′ Inch Worm

25′ Samson Stretch

25′ Toy Soldier

25′ Pike Walk

2x

Partner 1:  3 Bear Complex (Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press)

Partner 2:  rd 1 – Hollow Hold

rd 2 – Arch Hold

Mobility

PVC

Specific Warm-up

2x

5 Thrusters

4 Pull-ups

3 Snatch (Warming up to WOD weight)

WOD

“The Gauntlet”

AMRAP 30 min (Partner)

“Jackie” (50/50)

1000m Row

50 Thrusters (45/35)

30 Pull-ups

Karabell – 10 rds (Alt Complete rds)

3 Snatch (135/95)

15 Wall Balls (20/14)

“Cindy” (Alt Complete rds)

5 Pull-ups

10 Push-ups

15 Air Squats

*Score is number of rounds of Cindy completed

Cooldown

2 min (es) Banded Hip Extension