Workout of the Day: Saturday, 05-November-2022
Warm-up
<p>2 min Wall-sit</p><p>1 min Plank</p><p>30 sec HS Hold</p><p>then</p><p>2 Rounds</p><p>10 Tempo Air Squats with plates under Heels </p><p>8 Tempo Push-ups</p><p>then</p><p>2 Rounds</p><p>8 Squat Jumps</p><p>4 Burpees</p>
Metcon (Time)
<p>Partner WOD</p><p>30 Wall Ball Pass Overs of Pull-up Bar 20/14</p><p>60 alt DB Snatch Split 50/35</p><p>30 Alt Push-ups (one holds plank while other does rep, must alternate every rep) 60 alt DB Squat Cleans Split</p><p>30 Synchro Pull-ups</p><p>60 Box Jump Overs split 24/20</p><p>30 Alt HSPU (one holds HS on wall while other does rep, must alternate every rep)</p><p>60 Split SA OH DB Lunge Steps</p><p>30 Synchro Burpees</p><p> </p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>