Wednesday 10.21.20

“‘Being ignorant is not so much a shame, as being unwilling to learn.” –Benjamin Franklin

GROUP PREP

3min Bike or Row

–5ea World’s Greatest
–5 Inchworm + Push Up
–10 Scap Retractions + 5 Kip Swing

–10 PVC Passthroughs + 10 PVC OHS

–Barbell Warm-up

–5 Hang Clean
–5 Front Squat
–5 Strict Press
–5 Split Jerk

STRENGTH

Hang Squat Clean + Split Jerk
3-3-2-2-1

Go light and work on form, or use this time to work up to a heavy single.

Ring Push-ups (sub push-ups on 2 DBs)

3 sets of 5

WOD

2 Rounds:
– 25 Power Clean (125/85)
– 25 Push Ups
– 25 Front Squat (125/85)
– 25 Pull Up
– 25 Push Jerk (125/85)
– 25 Russian Twists (20/14) (Rx+ Toes to Bar)
Sub 20 min

OPTIONAL POST WOD

10 IYT

20ea Single Leg Glute Bridges (with foot on the bench)

MOBILITY

Foam roll t-spine and lats

T shoulder stretch