Friday 11/14/19

FRIDAY

Warm up 1 Round thru

30 Seconds

Single unders

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Double under (attempts)

Spiderman

Alternating Bird Dogs

Active Samson + Air Squat

Double Under (attempt)

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

1x

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

AMRAP 12:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)

• Aim is to move through all stations steadily, with somewhere between 2-3 breaks per movement (but not excessively more).

• On the barbell, a load that we can hang power clean for 20+ reps unbroken if we tried.

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