Tuesday, November 10th, 2020
General Warm-Up
2 minutes
Skipping Practice
3 Rounds
10 x Scapula Pushups
5 x Two Dogs
Then
3 Rounds
20 x Band Pull Aparts
30 seconds Medicine Ball Crush
30 seconds Medicine Ball Push Outs
Skipping Practice
3 Rounds
10 x Scapula Pushups
5 x Two Dogs
Then
3 Rounds
20 x Band Pull Aparts
30 seconds Medicine Ball Crush
30 seconds Medicine Ball Push Outs
Strength
Super Set
A1) Supported Bent Over Row (with Bench)
4 x 8 each side (working set)
A2) Single Arm Banded Pull (good morning stance)
4 x 10 each side
A1) Supported Bent Over Row (with Bench)
4 x 8 each side (working set)
A2) Single Arm Banded Pull (good morning stance)
4 x 10 each side
WOD
Workout Format
AMRAP 12
5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups
5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups