December 4, 2017

December 4, 2017

mobility :
a) lat band stretch
b) banded hip distraction
+
12 minute warmup emom of :
a) 5-10 toes to bar
b) 5-10 med ball cleans
c) 1-3 rope climbs
d) 5-10 no push up burpees

notes :
- knee raises for toes to bar if needed.
- warmup to rope climbs. everyone does seated rope climb the first set.


12 minute emom of :
3 squat cleans (135/95)
max burpees remaining time in the minute.

notes :
- rx+ = 155/110
- level 2 = 95/65
- level 3 = 65/45
- total burpee reps = score.5 minute warmup of squat cleans before 12 minute emom.


partner wod
for time :
100 toes to bar

notes :
- rx+ = 50 turkish getups (53/35)
- level 2 = 100 lying toes to rig
- level 3 = 150 situps

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