Daily WOD 11-19-20

Warm Up

3 x
100 meter run or row
5 empty bar Thrusters
10 ring rows
5 lat activators

Then
10 air squats
1 min hip opener, each side
10 air squats
20 arm circles
20 Michael Phelps
Wrist and forearm stretch

weight bar and do
5 Thrusters
3 pull ups

Question of The Day

What is the worst thing you’ve ever cooked?

WOD

3 Rounds

2 x
7-5-3
Thrusters
Pull ups

-3 min rest-

Rx 65 / 95
Rx+ GO FASTER

De-Load

600 meter easy jog
or
750 meter easy row

PVC Shoulder series
Forearm Stretch

2 x

Sampson stretch into pigeon, hold each position for 20-30-sec on each leg