Workout of the Day: Thursday, 03-November-2022
Warm-up
<p>2 Rounds</p><p>10 tempo ring rows</p><p>20 Bird Flappers (Arms by side and raised to shoulder level laterally)</p><p>20 Overhead Clappers (Arms straight out laterally then clap overhead)</p><p>20 Hulk Clappers (arms at shoulder level and then clap in front of you at the same height)</p><p>then</p><p>2 Rounds</p><p>10 Bent Over Rows with plate</p><p>10 Push-ups on Plate</p>
Weighted Pull-ups (Weight)
<p>Max weighted strict Pull-up</p>
Strict Press 60% (Weight)
with 60% Find one MAX Set of STRICT PRESS
Shoulder Press (Weight)
<p>Max Strict Shoulder Press</p>
Mobility
<p>Time Permitting<br />Roll your Glutes, Quads, Pecs and Lats<br />Pigeon and Childs Pose</p>
Metcon (Time)
<p>Partner WOD</p><p>10 synchro Bar Facing Burpees</p><p>20 split Power Cleans 135/95</p><p>10 synchro BFB</p><p>30 split DL 135/95</p><p>10 synchro BFB</p><p>20 split Shoulder to OH 135/95</p><p>10 Synchro BFB</p>