WoD for November 3rd, 2017

Burpee Challenge
Day 41

Group Warm-up
Complete 3 rounds NFT in no more than 7 minutes:

5 Push-Ups
20 Double Unders / 40 Skips
20 PVC Pass Throughs
100m Run

Mobility
Front Rack (Wrists and Shoulders)

Technique
Thrusters & Hang Cleans

Daily WoD
TABATA: THRUSTERS AND HANG CLEANS
8 cycles each of 20 minutes working, 10 seconds resting of:

Thrusters (95/65) a) 75/55 b) 55/35
Hang Power Cleans (95/65) a) 75/55 b) 55/35

You will complete all eight cycles of thrusters before starting the hang cleans. 2 Minutes rest between movements.

Mobility
Roll Quads / Posterior
Mash Traps and Forearm

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