Thursday November 3rd

Warm Up  

 
Coach Lead movement by movement  

Wrist Rolls 

12 Dead Bugs  

12 Bird Dogs 

:30 Hollow (Arms in Overhead Position)  

12 Lunge + Twist 

With a Barbell >> 

Good Mornings 

Overhead Press (From behind the head) 

OHS 

OH Lunge 

:15 Strength  

4 – 6 Sets  

25 Feet Overhead Walking Lunges (Moderate weight) 

(Scale to Front Rack Lunges or Heavy DB Lunges)  

:35 WOD 

5 Rounds for Time  

12 KB Sumo DL High Pulls 55/35 

15 Wall Balls 30/20 

15 KB Swings 55/35 

Target Score- 10 Minutes 

Time Cap- 15 Minutes