WOD-11-20-19

November 20, 2019


Warm-up
2 rounds:


• 10 Jumping Jacks


• 10 Mountain Climbers


• 10 PVC Passthroughs
2 rounds:


• Pec Stretch 


• Pigeon Pose 


• Pike Stretch


• Straddle Stretch
Strength
  

Bent over Row


• 2x10 reps at 50% of 1RM


• 8 reps at 60% of 1RM


• 6 reps at 65% of 1RM

• 4 reps at 70% of 1RM

Conditioning 
5 rounds for time:


• 5 Cleans 95/65


• 5 Muscle Ups 


• 4 Pistols

Burn out:
Core
3 rounds:

• 10 Hollow rocks


• 10 K2E 

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