November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats