Wednesday 10.28.20

GROUP PREP

Bike, Row or Run:
–3min easy pace

PVC Dynamic Warm Up:
–10 Pass Thru
–10 Around the World
–10 PVC Good Morning
–10 PVC Rotations
–10 PVC OHS (slow)
–10 PVC Sotts Press (slow)

Barbell Warmup

STRENGTH

EMOM x 8

1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean

WOD

3 Rounds
-21 Wall Ball (20/14)
-15 Pull Up
-9 Power Clean (155/105)
Goal: Sub 15 min

**Rx+ Wallball 30/20, C2B Pull-ups, Cleans 165/115

MOBILITY

Child’s Pose, Banded Lat Stretch, Couch Stretch

OPTIONAL POST WOD

3 Rounds:

30 Russian Twists 20/14

20 Bicycles