Wednesday, November 14th 2018

Warm-Up:
70 Double Unders/200 Singles
1 Minute Russian Baby Maker
10 Hip Raises
10 Supermans
10 Hip Raises (2nd time)
10 Supermans (2nd time)
20 Alt Torso Twists
10 Alt Crossovers
Wrist, Elbow, Arm Circles

Strength:
Front Squat
6x2 @ 80% of 1RM
*Same weight as last week. We increase from 5 sets to 6 sets.
*Remove your bar from the rack when you’re done. You’ll need it for the WOD.

Workout of The Day
21min EMOM
1 min: 6 Squat Cleans (135/95)
2 min: 3 Rope climbs
3 min: 10 Burpee Box Jump Overs (24/20)
*You can Jump over the whole box, or twist and turn on the box.