Wednesday, November 18, 2020
WOD
Warmup
Skipping Variations - 3 mins
Activation
Thoracic Ext Exercises Banded Pass Thrus & Figure 8's Hip Hinges & Bends Spiderman Complex Squat Routine
Prohab
Banded Pull Aparts 3 Directions x3 Banded Tempo OH Sq 3-2-1-1 x3 2 Rds
Strength
Tempo F Squat 4x4 3-2-1-1 s/s with: Plank Hold - 1 min or L Hang - 30 sec
WOD
Skips x100 DB Snatch x10 (50/35) Skips x80 DB Snatch x8 Skips x60 DB Snatch x6 Skips x40 DB Snatch x4 Skips x20 DB Snatch x2
Campfire Cooldown
Scorpion Puppy Dog Childs Pose