11-19-2020

Warm-up

30 sec of each

Easy Row

Active Spiderman

Moderate Row

Active Samson

Faster Row

Push-up to Down Dog

Movement Prep

3 Rounds

5 OHS (3 sec in Bottom)

5 Overhead Squats

5 Pause Front Squats (3 sec in Bottom)

5 Push Press

5 Thrusters

*Slowly Work up to WOD Weight

5 Scap Pulls

5 Kip Swings

*Work up to 2 sets of 5 Pull-ups

WOD

5 min AMRAP

21-15-9

Overhead Squats (95/65)

Toes to Bar

*Rest 5 min

5 min AMRAP

15-12-9

Thrusters (95/65)

Chest to Bar

Cooldown

200m Walk

2 min Glute Smash w/ Foam Roller or Lacrosse Ball