WoD for November 19th, 2018

Group Warm-up
Tabata (Only 4 Rounds of Each, Rotate each movement):
Bear Walks
Walking Lunges
Double/Single unders

Coach’s Notes: at 3-2-1-Go, Bear Walk, rest 10, lunge, rest 10, skip rope, rest 10 Bear Walk, etc… Total of 12 tabata intervals.

Strength
3 X 6 FRONT RACK REVERSE LUNGES (FROM RACK)
Three sets of:
Front rack reverse lunges (from rack) x 6 reps

*Rest 45 seconds after each leg
*Rest 90 seconds after each set

Daily WoD
15′ AMRAP POWER CLEANS / SIT-UPS / WBS
5 power cleans 155/105lb a) 135/95 b) 95/65
10 Abmat Sit-ups / 5 GHD Sit-ups (only if you’ve been consistently doing them in the first 5 minutes)
15 wall balls 20/14lb a) 14/12 b) 12/10

Mobility
Roll Posterior Chain / Quads
Lax Shoulders

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