11.9.18 Saturday

November 10, 2018

 

 

Mob: SB Calves/Feet/Hip Flexors x2m + Banded Groiners x50 (how do you feel about pineapple on pizza? Love it? Hate it?)  

 

Dynamic W/U x7m

 

Skill: Power Clean Skill

1x5 Oly W/U PVC

1x5 Oly W/U BB

 

3x1 PC + 1 FS  (50%, 60%, 70%)

 

6m EMOM

1 PC @ 80-85%

 

Strength: Front Squat

10m to Estab 3RM FS + 90/90 Hip Lift x5 breaths

 

WOD: Pick your Poison

10m EMOM

Shuttle Runs 5-10-15y

 

Or

 

4 RNFT

DB SL RDL x8e

SB Mt Climber x8e

 

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