Wednesday November 25th

Warm Up:
300m Run/Row
Mobility:
Foam Roll Back – 1:00
Foam Roll Hips – 1:00/side
Couch Stretch – 1:00
Warm Up 2:
2 Rounds
10 SA RKBS (5R/5L)
10 Straight Leg KB DL
10 Inchworms w/ push up
Part 1:
EMOM 8
2 Turkish Get-Ups – Alternate sides each minute, light to medium weight
Warm Up 3:
5:00 to perform reps of each of the movements in Part 2 building to WOD weight
Part 2:
“Painkiller”
21-15-9
Deadlifts
Power Cleans
Kettlebell Swings
Rx:115/75, 53/35 L2:95/65, 44/26 L1: 75/45, 35/18
Scale:
Power Cleans → Hang Power Cleans
Kettlebell Swings → Russian KBS
Cooldown:
Foam Roll Back
Softball Hamstrings
Walk 100-200m
Notes:
TGU should be on the lighter side. WOD should be in the 10-14 minutes range. Grip will get a lot of work so use breaks efficiently so you do not lose your grip and need longer breaks.