Wednesday – November 11th, 2020

Wednesday – November 11, 2020

In Gym

Strength:

Full Snatches

5×5

Metcon:

AMRAP 12 Minutes

5 D-ball over shoulder

5 Shuffle Runs

5 Single Arm DB Push Press L 

5 Shuffle Runs

5 D-ball over shoulder

5 Shuffle Runs

5 Single Arm DB Push Press L

At Home

Warm-up:

Bring Sally Up with Air Squats

(Its the song “flower” by Moby)

Mobility:

1:00 Runners Stretch per side

1:00 calf Stretch

Strength:

Accumulate one of the following:

2:00 L-sit

5:00 of Plank

8:00 Wall Sit

Metcon:

8x 200m Run

Rest 1 Minute between rounds