11/21/22 – 221121

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a heavy power snatch for the day! Compare to 10/10/22 +5lbs more if possible. 

 

WOD ( Workout of the Day ) 

2 Rounds for time – 12 minute cap

100 Double unders

25 Shoulder to overhead – 95/65lbs

25 Burpees

Lv.2 – 100 singles, 75/55lbs 

Lv.3 – singles, 45/35lbs 

POST WOD – 3 rounds: 8 dumbbell skull crushers, 12 barbell pendlay rows & 25 lat pull downs – rest 60-90 seconds between *Heavy as possible for all 3 movements. 

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