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