Thursday, November 26th, 2020
General Warm-Up
Skipping Practice
10 x Scapula Push Ups
3 ES x Pendulum Lunges
Plank Sequence
Side Plank ES
Forearm Plank
Hollow Hold
10 x Scapula Push Ups
3 ES x Pendulum Lunges
Plank Sequence
Side Plank ES
Forearm Plank
Hollow Hold
Strength
Barbell Bent Over Row
WOD
Workout Format
Find Your 21-15-9
A) Calibration - find threshold
Max 1 min Assault
B) 21-15-9
Assault Bike/Row
Max Clean and Jerk
A) Calibration - find threshold
Max 1 min Assault
B) 21-15-9
Assault Bike/Row
Max Clean and Jerk