Wednesday, November 13

Warm Up:

:30

Push up to down dog

Active Samson

Mountain climbers

Soldier kicks

Active Spider-Man

Clapping jumping jacks

Pigeon pose

Supermans

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squats

SWOD:

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

WOD:

3 Rounds For Time:
60 x DUs (120 singles)
20 x KB Lunges (53/35)
10 x Squat Cleans (135/95)