WOD-11/18/19

November 18, 2019


Warm up
400 m run
10 Sampson stretches
10 burpees
10 PVC passthroughs
10 around the worlds
10 overhead squats
10 sec handstand hold
10 toes to bar

Mobility
30 sec:
Spider-Man lunge
Y stretch 

Strength
Overhead squats:
2 X 5 @ 70%
3 X 3 @ 80%
Back squats:
3 X 3 @ 80%

Conditioning
10 min AMRAP:
6 Squat Snatches 95/75
10 hanging Leg raises
10 WBS 20/14 

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