Thursday 11/14

Warm Up 

A- Mash- Lats and quads

Activate- See below

B- Warm Up 

Combo Activation #5

Overhead banded circles

7 Planche push ups

Hitchhikers

7 Ultra wide under hand pull ups

Band walks (Lateral & FWD/REV)

7 Jump lunges

10m toy soldiers 

7 TTR

Skill

Movement standards 

WOD

12x

30:30

-Front squats w/110# m/165#

-Bar facing burpees

GoFit

Warm Up 

A- Mash- Lats and quads

Activate- See below

B- Warm Up 

Combo Activation #5

Overhead banded circles

7 Planche push ups

Hitchhikers

7 Ultra wide under hand pull ups

Band walks (Lateral & FWD/REV)

7 Jump lunges

10m toy soldiers 

7 TTR

Skill

Movement standards 

WOD

7x

20:40

-SB front squats 

-Battle ropes

-Burpees