Wednesday, November 20

Warm Up:

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Pausing Overhead Squat

Build to a Heavy Single (3 Second Pause)

WOD:

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders