WOD Thursday November 23rd

– No Midday 3.0

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Overhead Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Squats
10 T-Twist
20 Mnt Climbers

Warm-Up:
EMOM x 5 minutes
5 Push Ups
50ft Shuttle
10 Hollow Rocks
50ft Shuttle

Technique:

Review
– Rowing
– Sit Up

Focus
– Push Press

WOD

AMRAP in 15 minutes
250m row
10 Push Press (155/110)
20 Sit Ups
20 Squats

*Pack
AMRAP in 15 minutes
250m row
10 Push Press (115-135/85-95)
20 Sit Ups
20 Squats
*Pup
AMRAP in 15 minutes
250m row
10 Push Press (75-95/45-65)
20 Sit Ups
20 Squats