Thursday November 23rd

Nov. 22

SKILL
A) Romanian Deadlift
3 - 3 - 3 - 3 - 3
B) Deadlift
3 - 3 - 3
Work up in weight for both, do not overload

WOD
21 - 15 - 9
Front Squats
Handstand Push ups
*EMOM = Stop and do 4 Burpee Over Bar

D - Choose, Seated Press or Pike Push up
F - 115/75
P - 135/95

SWEAT
AMRAP 12
12 Box Jumps
6 Double DB Thrusters
6 Burpee Over DB

STRENGTH
6 SETS:
7 x 3-way Knee Ups
:30 Hollow Hold
30 Plank Shoulder Taps

Ashley Mathewson

Friday November 24th