Wednesday, November 15th 2017

Warm-Up
3 Minutes of Double Under Practice
10 Worlds Greatest Stretches
10 Lunges with rotation
10 Toe Touches
10 Hip Raises
10 Cat/Cow
10 Wrist, Elbow, & Arm Circles
10 Alt Crossovers & Up + Downs

Strength: Segmented Clean Grip Deadlift 6x3 @ 50%
*Mid-Shin to Above Knee to High Hang to Full Stand

Workout of The day:
AMRAP for 6 Minutes
8 Double KB Swing (35/20)
8 Double KB Thrusters
8 ABMAT Sit-Ups
*Rest 1min*
AMRAP for 5 Minutes
Burpee to Pull Up Bar Taps
*Score for WOD is # of burpees
*Use lighter load to scale.