Friday November 18th

Warm Up

Run 400m
10 Strict Press, empty bar
30 Jumping Lunges
10 Push Press, Empty bar
10 Scap Pull Ups
10 Push Jerks, empty bar
10 Kipping Knee Raises

:20 Review
Toes to bar

:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up
:30 Hollow hold while slowly transitioning to legs and arms extended fully

:30 Arch hold with arms straight by ears, glutes tight and feet together


2 Beat Swings  

Beat swing + Feet to target with partner

(Increasing height each rep)

:30 WOD

Conditioning Retest

AMRAP 20 Minutes

4 Shoulder to Overhead 155/105lbs

6 Toes to Bar

6 Shuttle Runs*

*1 Shuttle Run= 25′ out and 25′ back

Target Score 10+ Rounds


– Shoulder to Overhead: Scale to weight that always allow for 4 unbroken STOH


– Toes to Bar: Should allow for 1 set for most of the workout, but never more than

2 sets at any point.

– Shuttle Run: Only scale in the case of injury. A 12/9 Calorie C2 Machine or 10/7

calorie air bike is a comparable scale.

:55 Cool Down

Double Flat Needle Twisted Cross